How to do the Dumbbell Preacher Curl
Rest your upper arm on the preacher pad with your armpit at the top.
Hold the dumbbell palm up with your arm almost straight.
Curl the dumbbell up toward your shoulder.
Lower slowly and finish your reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Preacher Curl doesn’t suit your gym or your joints.
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