Dumbbell Standing Preacher Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Position yourself behind a preacher bench and place the back of your upper arm on the bench arm pad.
2. Start with your arm fully extended and the dumbbell in a supinated grip (palm facing up).
3. Curl the dumbbell upward towards your shoulder by bending your elbow, keeping the back of your arm pressed against the bench.
4. Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

• Keep your upper arm firmly pressed against the bench to isolate the biceps.
• Avoid using momentum to lift the dumbbell; focus on controlled movements.
• Exhale as you curl the dumbbell up and inhale as you lower it.