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§ L · Exercises · BicepsUpdated 6/2026

Dumbbell Preacher Curl

Builds the biceps and improves elbow flexion strength. Helps with pulling exercises and better dumbbell control.

Muscle group
Biceps
Equipment
Dumbbell
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the preacher bench so your upper arm rests against the pad along its entire length, with your armpit close to the top edge of the pad.

  2. 02

    Hold the dumbbell with your palm facing forward, brace your core, keep your wrist neutral, and keep your elbow fixed against the pad.

  3. 03

    Curl the dumbbell up by bending at the elbow until your biceps are fully contracted, without letting your shoulder rise or come off the pad.

  4. 04

    Lower the dumbbell under control to near full extension, maintaining constant tension and keeping your elbow in the same position.

  5. 05

    Complete the reps using the same technique and switch arms if needed.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps and improves elbow flexion strength. Helps with pulling exercises and better dumbbell control.

What it should feel like

You should feel it in your biceps. You should not feel it in your shoulder, wrist, or lower back.

Most common mistake

A common mistake is lifting your upper arm off the pad and using the shoulder. Keep your upper arm planted and lower the weight with control.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Preacher Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your upper arm glued to the pad and avoid pushing your shoulder forward at the top of the movement. Use a slow lowering phase and end the set before your wrist starts to bend backward.

The dumbbell preacher curl isolates the biceps effectively and reduces assistance from body swing.

More exercises: Biceps

§ 06 · Same muscles

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