Preacher Curl (Back-on-Bench, Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise that targets the biceps by stabilizing the upper arms against a bench pad to eliminate momentum. This setup emphasizes the short head of the bicep and ensures strictly isolated muscle contraction.
Since this isolation movement places high tension on the biceps in a stretched position, our AI analyzes your recovery data (HRV) and previous pulling volume to optimize load and prevent tendon strain. By tracking your RPE and rep drop-off between sets, the app determines if your biceps are truly fatigued or if you can handle more intensity, ensuring you stimulate muscle growth without overtraining smaller muscle groups.
Form Cues
- Press your armpits and triceps firmly against the pad
- Rotate your pinky fingers upward as you curl to maximize contraction
- Lower the dumbbells slowly for a 2-3 second count
- Keep your wrists straight and neutral throughout the lift
- Don't let your elbows lift off the pad at any point
- Don't use momentum or rock your body backward
- Don't fully lock out or hyperextend your elbows at the bottom
- Don't curl your wrists inward excessively
Common Mistakes
- Lifting elbows off the pad
- Using momentum to initiate the lift
- Shortening the range of motion
- Hyperextending elbows at the bottom
Muscles Worked
This exercise primarily isolates the short head of the biceps brachii, which contributes to the inner thickness of the arm. By stabilizing the upper arm in a flexed position, it also heavily recruits the brachialis and forearms while minimizing involvement from the shoulders.
Primary
Secondary
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