Dumbbell Alternate Preacher Curl exercise animated demonstration

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Dumbbell Alternate Preacher Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Alternate Preacher Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

Sit on a preacher bench with a dumbbell in each hand, palms facing up.

2

Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.

3

Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.

4

Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5

Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.

6

Repeat the movement with your left arm.

7

Continue alternating arms for the desired number of repetitions.

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