Male model ex_D24YBP

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Upper Arms · Dumbbell

Dumbbell Preacher Curl

intermediatestrength

Dumbbell Preacher Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Dumbbell Preacher Curl

Sit on a preacher bench and place your left arm on the padding. Hold a dumbbell in your left hand with an underhand grip (palm facing up), allowing your arm to hang straight down.
Engage your biceps and curl the dumbbell upward towards your shoulder by bending your elbow. Keep your upper arm stationary against the bench.
Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.

Form tips

Keep your upper arm pressed firmly against the preacher bench to isolate the biceps.
Avoid using momentum; focus on a slow and controlled movement.
Use a full range of motion for maximum muscle engagement.

Dumbbell Preacher Curl alternatives

Barbell Preacher Curl

Biceps · intermediate

Preacher Curl Ez Bar

Biceps · intermediate

Cable Preacher Curl

Biceps · beginner

Kettlebell Preacher Curl

Biceps · intermediate

More biceps exercises

Preacher Curl Dumbbells Simultaneous

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Band Kneeling Preacher Curl

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Dumbbell Standing Preacher Curl

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Dumbbell Zottman Preacher Curl

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Dumbbell Seated Preacher Curl

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Preacher Curl Ez Bar Wide Grip

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Preacher Curl Ez Bar Close Grip

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Dumbbell Preacher Curl Over Exercise Ball

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Dumbbell Preacher Curl FAQ

What muscles does Dumbbell Preacher Curl work?

Dumbbell Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Preacher Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Preacher Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Preacher Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Preacher Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Preacher Curl?

Other exercises for the biceps include Barbell Preacher Curl, Preacher Curl Ez Bar, Cable Preacher Curl and Kettlebell Preacher Curl.

For developers

Use Dumbbell Preacher Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_D24YBP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_D24YBP",
  "name": "Dumbbell Preacher Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_D24YBP/mp4-720.mp4?…",
    "poster": "https://…/ex_D24YBP/poster.jpg?…"
  }
}