Dumbbell Preacher Curl gif

Dumbbell Preacher Curl

Toned arms

Coach's Tips

Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!

How to

Starting Position

1. Make sure your elbows remain stationary throughout the exercise and that the movement is coming from your biceps. 2. Do not swing the weights or use momentum to lift them. 3. Do not lock your elbows at the top of the exercise.

Proper Form

1. Inhale and slowly curl the weights up towards your shoulders, keeping your upper arms still. 2. Squeeze your biceps at the top of the movement and pause for a moment, then exhale and slowly lower the weights back to the starting position.

Breathing Technique

1. Inhale as you curl the dumbbells up and exhale as you lower them back down.


1. Sit on a flat bench with a dumbbell in each hand. 2. Place your triceps on the preacher bench pad, making sure your arms are fully extended. 3. Keep your back straight and your feet flat on the floor.

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