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Dumbbell Preacher Curl

StrengthBeginnerDumbbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Biceps short head

Primary: Biceps

Secondary: Forearms

How to

  1. 1Sit at a preacher bench with the back of one upper arm resting on the pad and a dumbbell in that hand.
  2. 2Curl the dumbbell up toward your shoulder.
  3. 3Lower it slowly until your arm is almost straight.
  4. 4Do the same on the other arm; do not let your shoulder rise off the pad.