# Preacher Curl (Dumbbell)

> A dumbbell curl with your upper arms braced on a preacher pad that isolates your biceps.

Page: https://fitnessie.app/exercises/dumbbell-preacher-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/preacher-curl-dumbbell/773e0deac3648d4c.mp4

## How to do it

1. Sit at a preacher bench with the pad just under your armpits and the backs of your upper arms resting on it.
2. Hold a dumbbell in each hand, palms up.
3. Curl the dumbbells toward your chin and shoulders.
4. Lower them under control as far as is comfortable.

## Key cues

- Armpits near the top of the pad
- Upper arms stay on the pad
- Palms up
- Lower as far as is comfortable

## Common mistakes

- Lifting your elbows off the pad
- Leaning back or rocking your torso
- Forcing the bottom position when full extension is uncomfortable

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Dumbbells and preacher bench.

## Variations

- [Preacher Curl (Barbell)](https://fitnessie.app/exercises/preacher-curl/)

## References

- [StrengthLog: Dumbbell Preacher Curl](https://www.strengthlog.com/dumbbell-preacher-curl/)
- [WorkoutLabs: One-Arm Dumbbell Preacher Curl](https://workoutlabs.com/exercise-guide/one-arm-dumbbell-preacher-curl/)
- [BarBend: Preacher Curl](https://barbend.com/preacher-curl/)