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Upper Arms · Dumbbell
Dumbbell Standing Preacher Curl
Dumbbell Standing 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 Standing Preacher Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Position yourself behind a preacher bench and place the back of your upper arm on the bench arm pad.
- Start with your arm fully extended and the dumbbell in a supinated grip (palm facing up).
- Curl the dumbbell upward towards your shoulder by bending your elbow, keeping the back of your arm pressed against the bench.
- Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your upper arm firmly pressed against the bench to isolate the biceps.
- Avoid using momentum to lift the dumbbell; focus on controlled movements.
- Exhale as you curl the dumbbell up and inhale as you lower it.
Dumbbell Standing Preacher Curl alternatives
More biceps exercises
Dumbbell Standing Preacher Curl FAQ
What muscles does Dumbbell Standing Preacher Curl work?
Dumbbell Standing 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 Standing Preacher Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing 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 Standing 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 Standing 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 Standing Preacher Curl?
Other exercises for the biceps include Barbell Preacher Curl, Preacher Curl Ez Bar, Kettlebell Preacher Curl and Cable Preacher Curl.
For developers
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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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