A Dumbbell Preacher Curl is a popular exercise that specifically targets the biceps, the muscles at the front of your upper arm.
This workout uses a dumbbell and a preacher bench, a special workout bench with a slanted pad to rest your arm on.
The unique position this exercise puts your arm in helps isolate the biceps, making it an excellent move for building arm strength and muscle definition.
Muscles Worked in a Dumbbell Preacher Curl
- Upper Back
- Latissiumus Dorsi
How to Do Dumbbell Preacher Curl
- Sit Down. Begin by sitting on a preacher bench with your back firmly against the pad.
- Get a Grip. Place your feet flat on the floor and grasp a dumbbell in one hand using an underhand grip.
- Rest and Extend. Allow your upper arm to rest on the pad, fully extending your arm.
- Posture Check. Maintain a straight back, lift your chest, and relax your shoulders.
- Curl Up. Inhale and curl the dumbbell slowly upward towards your shoulder.
- Squeeze and Exhale. As you reach the top, exhale and squeeze your bicep.
- Pause at the Top. Hold for a brief pause at the top.
- Lower with Control. Inhale again as you lower the dumbbell back to the starting position.
- Alternate Arms. Complete the desired repetitions with one arm before switching to the other.
- Elbow Strain. Incorrect form, such as extending your arm fully at the bottom of the movement, can put excess strain on your elbow joints, potentially leading to injury.
- Lower Back Pain. Leaning too far forward or backward while performing the exercise can put pressure on the lower back, increasing the risk of injury.
- Muscle Imbalance. Consistently poor form can lead to muscle imbalances, affecting your overall posture and biomechanics and increasing the likelihood of injury in other areas.
- Wrist Injuries. Improper grip or wrist position can strain the wrist joint and surrounding muscles.
- Shoulder Issues. Incorrectly performed preacher curls could aggravate existing shoulder issues or create new problems due to improper alignment and stress on the shoulder joint.
- Overexertion. Performing too many reps or sets without proper rest can lead to overexertion, making you more susceptible to all kinds of injuries.
- Reduced Effectiveness. Poor form or technique can significantly reduce the effectiveness of the exercise, meaning you won’t reap the full benefits of the workout.