Dumbbell Fat-Grip Preacher Curl
Blast your biceps and forearms simultaneously. The oversized grip maximizes muscle activation and grip strength while the preacher bench ensures strict isolation for peak arm development.
The Dumbbell Fat-Grip Preacher Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Fat-Grip Preacher Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Dumbbell Fat-Grip Preacher Curl
Setup
Place a fat-grip adapter around the handle of a dumbbell for an increased surface area. Adjust the preacher curl bench so that your armpit rests comfortably at the top of the pad.
Movement
Sit or stand behind the preacher curl bench and place one arm over the pad, fully extending the elbow while holding the fat-grip dumbbell.
Inhale and curl the weight upward by flexing at the elbow, keeping your upper arm firmly against the pad throughout the movement.
Squeeze your biceps at the top position briefly.
Lower the dumbbell slowly and with full control back to the starting position until the arm is fully extended.
Form Tips
Grip Control: Grip the thick handle as hard as possible throughout the entire range of motion to maximize forearm engagement.
Isolation: Ensure your elbow does not lift off the pad; the movement should be strictly isolated to the biceps.
Control: Avoid swinging the weight; prioritize controlled tempo on both the eccentric and concentric phases.
Dumbbell Fat-Grip Preacher Curl FAQs
What muscles does the Dumbbell Fat-Grip Preacher Curl work?
The Dumbbell Fat-Grip Preacher Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Fat-Grip Preacher Curl?
Dumbbells.
What workout day should the Dumbbell Fat-Grip Preacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
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