Dumbbell Preacher Curl
With the upper arm on the preacher pad, curl the dumbbell up and lower slowly to a full stretch.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the biceps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Preacher Curl work?
- The Dumbbell Preacher Curl mainly works the biceps.
- What equipment do you need for the Dumbbell Preacher Curl?
- A dumbbell.
- How many sets and reps of the Dumbbell Preacher Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Preacher Curl?
- Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Preacher Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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