Dumbbell Seated Preacher Curl
A seated single-arm biceps curl done against a preacher pad to isolate the elbow flexors and limit body momentum.
Secondary muscles
How to do it
- Sit on the preacher bench and plant your feet flat on the floor.
- Hold a dumbbell with your palm facing up and place the back of your upper arm firmly against the pad.
- Start with your arm nearly straight and let the dumbbell hang just above the bottom of the pad.
- Curl the dumbbell upward by bending your elbow while keeping your upper arm pressed into the pad.
- Lift until the dumbbell nears your shoulder and briefly squeeze your biceps.
- Lower the dumbbell slowly until your arm is nearly straight again, then repeat before switching sides.
Form cues
- Keep upper arm glued down
- Curl only at the elbow
- Lower with control
- Squeeze at the top
Common mistakes
- Upper arm lifting off the pad during the curl
- Swinging the dumbbell instead of moving smoothly
- Stopping short and not lowering near full extension
- Bending the wrist back as the dumbbell rises
Breathing
Exhale as you curl the dumbbell up, and inhale as you lower it back down under control.
