Dumbbell preacher curls are a variation of the barbell preacher curl (which you can see in the picture to the left) and are in fact very similar.
However, using dumbbells instead of a barbell does make a considerable difference which warrants a separate explanation of the proper form and technique of this exercise.
The first difference is that you can choose whether you wish to work with both arms at the same time or work with one dumbbell. Working with just one arm allows you to lift more weight than you could have used with a barbell (I’m referring to half the weight on the bar as you work with both arms on the barbell).
Let’s begin with the one handed preacher dumbbell curl…
How to do one handed Dumbbell Preacher Curls
Starting position:
- Stand or seat with one arm resting over the pad of the bench. The top of the pad should reach under your arm comfortably.
- With one arm grab the dumbbell firmly while place the other hand on the top of the bench to provide you with additional support.
- Keep your eyes on the dumbbell as it will keep your head at a comfortable angle.
Movement:
- Curl your arm upward to a position slightly higher than horizontal.
- Exhale while curling your arm upward.
- Pause at the uppermost position for a second.
- Lower the dumbbell slowly to the starting position.
Tips:
- This is one of those bicep exercises where you can really pack on the weight. However, proper form is more important than weight.
- Make sure your bicep is isolated and work slowly with complete control.
- Make sure your elbow doesn’t move.
- Don’t push with your legs.
- Don’t twist your upper body or work with your shoulder to pull the dumbbell up.
Preacher Double Dumbbell Curl
The two main differences between the single handed curl and the two-arm curl are:
- You can lift a lower weight per arm.
- You can’t support yourself with one arm on the bench pad as your arms are both occupied.
Other than these differences, the two variations are basically the same.
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In Conclusion
Preacher Dumbbell Curls are among the most popular bicep exercises and for good reason. It’s easy to isolate the muscle and to pack on the weight for accelerated growth and strength development. I highly recommend this exercise for anyone who wishes to build bigger biceps.
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