Preacher Curl (Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise performed on a specialized bench that locks your upper arms in place to eliminate momentum. It targets the biceps brachii, specifically the inner short head, by forcing a strict range of motion and deep stretch.
Because the preacher curl places high tension on the distal bicep tendon, our AI analyzes your recovery status and recent arm volume to prescribe safe intensity levels, reducing injury risk. By tracking your RPE and actual reps, the app detects if you're compensating with momentum or stalling, auto-adjusting the weight to ensure you maximize the bicep stretch without straining your elbows.
Form Cues
- Adjust the seat so your armpits rest snugly over the top edge of the pad
- Keep your triceps flush against the pad throughout the entire set
- Lower the dumbbell slowly until your arm is fully extended
- Squeeze the bicep hard at the top of the movement
- Keep your wrist in line with your forearm to protect the joint
- Don't lift your elbows off the pad as you curl the weight up
- Don't lean your body backward to help hoist the dumbbell
- Don't stop the movement halfway down; aim for a full stretch
- Don't let the weight rest on your shoulder at the top of the rep
- Don't slam the weight into full extension at the bottom
Common Mistakes
- Lifting hips off the seat
- Shortening the range of motion
- Using excessive momentum
- Hyperextending the elbow at the bottom
- Curling past the point of tension
Muscles Worked
This exercise primarily targets the biceps brachii, with a strong emphasis on the short head due to the arms being positioned in front of the body. It also heavily recruits the brachialis and brachioradialis in the forearms, while the bench support completely eliminates assistance from the shoulders or back.
Primary
Secondary
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