How to do the Dumbbell Standing Preacher Curl
Dumbbell Standing 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 Standing Preacher Curl demonstration · © GymiaFit
Dumbbell Standing Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Standing Preacher Curl step by step
- 1Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- 2Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
- 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Standing Preacher Curl — questions
What muscles does the Dumbbell Standing Preacher Curl work?
The Dumbbell Standing Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Standing 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 Standing 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 Standing 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 Standing 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.