How to do the Dumbbell Alternate Preacher Curl
Dumbbell Alternate Preacher Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Alternate Preacher Curl demonstration · © GymiaFit
Dumbbell Alternate Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Alternate Preacher Curl step by step
- 1Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- 2Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- 3Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- 4Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
- 6Repeat the movement with your left arm.
- 7Continue alternating arms for the desired number of repetitions.
Dumbbell Alternate Preacher Curl — questions
What muscles does the Dumbbell Alternate Preacher Curl work?
The Dumbbell Alternate Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Alternate Preacher Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Alternate Preacher Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Alternate Preacher Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Alternate Preacher Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.