Dumbbell Standing Preacher Curl
Isolate those biceps! Dumbbell preacher curls for serious arm gains. Proper form is key to maximize results.
The Dumbbell Standing Preacher Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or preacher curl bench.
Required Equipment
Dumbbell Standing Preacher Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Standing Preacher Curl Variations and Alternatives
How to do the Dumbbell Standing Preacher Curl
Adjust the height of the preacher bench: Adjust it so that when you stand, your armpits comfortably rest at the top of the sloped section.
Stand behind the preacher bench: Position your feet shoulder-width apart for stability.
Hold a dumbbell in one hand with an underhand grip (palm facing up) and place the back of your upper arm (triceps) on the sloped section of the preacher bench.
Extend your arm fully to lower the dumbbell down. This is your starting position.
Curl the dumbbell upwards by contracting your bicep, moving only your forearm. Keep your upper arm and elbow still and pressed against the bench.
Continue the curl until the dumbbell is at shoulder level and your bicep is fully contracted. Squeeze the muscle at the top of the movement for a moment.
Slowly lower the dumbbell back to the starting position with controlled movement, resisting the temptation to let gravity do the work.
Repeat for the desired number of repetitions before switching arms.
Ensure you perform the exercise with proper form to maximize bicep engagement and reduce the risk of injury. Also, avoid using momentum or swinging movements, as these can diminish the effectiveness of the exercise.
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Dumbbell Standing Preacher Curl FAQs
What muscles does the Dumbbell Standing Preacher Curl work?
The Dumbbell Standing 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 Standing Preacher Curl?
Dumbbells or preacher curl bench.
What workout day should the Dumbbell Standing Preacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Standing Preacher Curl variations and alternatives?
Similar exercises include the Barbell Preacher Curl, Barbell Reverse Preacher Curl, Dumbbell 21-Curl and Dumbbell Close-Grip Curl.
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