Dumbbell Seated Preacher Curl

Expert Advice

Keep your upper arms firmly planted against the preacher bench to prevent swinging and ensure maximum bicep engagement.

Sit at a preacher bench with a dumbbell in each hand, palms facing up.
Place the back of your upper arms against the padding and extend your arms fully.
Curl the dumbbells towards your shoulders, squeezing your biceps at the top.
Slowly lower the weights back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength