Preacher Curl – Dumbbell

  1. Sit on a preacher bench, placing your upper arms on the padding, holding a dumbbell in each hand with an underhand grip.
  2. Adjust the seat height so your armpits touch the top of the padding and your arm fully extends. This is your starting position.
  3. Curl the dumbbells upwards towards your shoulders, contracting your biceps while keeping your upper arms stationary.
  4. Pause briefly at the top of the movement, squeezing your biceps.
  5. Lower the dumbbells slowly back to the starting position in a controlled manner, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Primary Muscles

  • Bicep

Secondary Muscles

  • Forearm - Inner

Results

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Date Reps Resis. RPE

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