Dumbbell Seated Preacher Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell seated preacher curl

1. Sit on a preacher curl bench with your feet flat on the floor.
2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.