Male model ex_2BOXN6

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Dumbbell

Dumbbell Seated Preacher Curl

beginnerstrength

Dumbbell Seated Preacher Curl is a beginner 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 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Dumbbell Seated Preacher Curl

Sit on a preacher bench with your chest against the support pad and your feet flat on the floor. Hold a dumbbell in each hand with an underhand grip (palms facing up).
Extend your arms fully over the preacher bench pad, allowing the dumbbells to hang down in front of you.
Curl the dumbbells upward towards your shoulders by bending your elbows, keeping your upper arms stationary against the pad.
Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Form tips

Keep your upper arms pressed against the pad to isolate the biceps.
Ensure your wrists remain straight and aligned with your forearms.
Avoid locking your elbows at the bottom of the movement.

Dumbbell Seated Preacher Curl alternatives

Barbell Preacher Curl

Biceps · intermediate

Cable Preacher Curl

Biceps · beginner

Kettlebell Preacher Curl

Biceps · intermediate

Preacher Curl Ez Bar

Biceps · intermediate

More biceps exercises

Dumbbell Preacher Curl

Biceps · intermediate

Dumbbell Seated Curl

Biceps · beginner

Preacher Curl Dumbbells Simultaneous

Biceps · intermediate

Band Kneeling Preacher Curl

Biceps · beginner

Dumbbell Seated Hammer Curl

Biceps · beginner

Dumbbell Seated Zottman Curl

Biceps · beginner

Dumbbell Standing Preacher Curl

Biceps · intermediate

Dumbbell Zottman Preacher Curl

Biceps · intermediate

Dumbbell Seated Preacher Curl FAQ

What muscles does Dumbbell Seated Preacher Curl work?

Dumbbell Seated 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 Seated Preacher Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Seated 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 Seated Preacher Curl good for beginners?

Yes. Dumbbell Seated Preacher Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Dumbbell Seated Preacher Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated Preacher Curl?

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

For developers

Use Dumbbell Seated 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2BOXN6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2BOXN6",
  "name": "Dumbbell Seated Preacher Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_2BOXN6/mp4-720.mp4?…",
    "poster": "https://…/ex_2BOXN6/poster.jpg?…"
  }
}