Preacher Curl (Dumbbell)

A bicep isolation exercise performed with dumbbells on a preacher bench that eliminates momentum and increases range of motion.

Instructions

1. Grab a dumbbell in each hand and place the upper arms on top of a preacher bench.
2. Position the dumbbells at shoulder height with arms bent at approximately 90 degrees.
3. Lower the dumbbells slowly until your arms are nearly fully extended and your biceps are stretched.
4. Pause briefly at the bottom position.
5. Curl the dumbbells upward by flexing your biceps until the dumbbells return to shoulder height.
6. Squeeze your biceps hard for a second at the top of the movement.
7. Repeat for the recommended amount of repetitions.

Tips

• Keep your upper arms firmly against the bench throughout the movement
• Control the weight on the eccentric (lowering) phase for maximum tension
• Avoid using momentum to lift the weight; focus on pure bicep contraction
• The preacher bench eliminates cheating, making this exercise very effective
• Full range of motion is important for maximum muscle engagement