Dumbbell Preacher Curl

Muscles worked by the Dumbbell Preacher Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisBrachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Preacher Curl

1. Adjust the seat so the armpits rest against the top of the pad and the upper arms lie flat along it.
2. Hold a dumbbell in each hand with an underhand grip and let the arms hang down along the pad.
3. Curl both dumbbells up toward the shoulders without lifting the elbows off the pad.
4. Squeeze the biceps briefly at the top.
5. Lower the dumbbells slowly until the arms are almost fully extended, then repeat.

Form tips

• Stop just short of full extension at the bottom to keep tension on the biceps and protect the elbows.
• Keep the chest against the pad; leaning back lets the shoulders take over.
• Lower the weights slowly; do not let them drop.

At a glance

Dumbbell Preacher Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-preacher-curl",
  "name_en": "Dumbbell Preacher Curl",
  "name_de": "Kurzhantel-Preacher-Curl",
  "name_es": "Curl Predicador con Mancuernas",
  "description_en": "A biceps isolation curl performed with a dumbbell in each hand and the upper arms supported on a preacher bench. The pad locks the elbows in place, so the biceps do the work with almost no swing.",
  "description_de": "Ein Bizeps-Isolationscurl mit einer Kurzhantel in jeder Hand, bei dem die Oberarme auf einem Preacher-Pult aufliegen. Das Polster fixiert die Ellbogen, sodass der Bizeps die Arbeit fast ohne Schwung leistet.",
  "description_es": "Un curl de aislamiento de bíceps con una mancuerna en cada mano y la parte superior de los brazos apoyada en un banco predicador. El pad fija los codos en su sitio, así que el bíceps hace el trabajo casi sin balanceo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Adjust the seat so the armpits rest against the top of the pad and the upper arms lie flat along it.",
    "Hold a dumbbell in each hand with an underhand grip and let the arms hang down along the pad.",
    "Curl both dumbbells up toward the shoulders without lifting the elbows off the pad.",
    "Squeeze the biceps briefly at the top.",
    "Lower the dumbbells slowly until the arms are almost fully extended, then repeat."
  ],
  "instructions_de": [
    "Stell den Sitz so ein, dass die Achseln oben am Polster anliegen und die Oberarme flach darauf liegen.",
    "Halte in jeder Hand eine Kurzhantel im Untergriff und lass die Arme am Polster entlang nach unten hängen.",
    "Curl beide Kurzhanteln Richtung Schultern, ohne die Ellbogen vom Polster zu heben.",
    "Spann den Bizeps oben kurz an.",
    "Senke die Kurzhanteln langsam, bis die Arme fast vollständig gestreckt sind, und wiederhole."
  ],
  "instructions_es": [
    "Ajusta el asiento para que las axilas descansen contra la parte superior del pad y la parte superior de los brazos quede plana sobre él.",
    "Sujeta una mancuerna en cada mano con agarre supino y deja que los brazos cuelguen a lo largo del pad.",
    "Sube ambas mancuernas hacia los hombros sin despegar los codos del pad.",
    "Aprieta brevemente los bíceps arriba.",
    "Baja las mancuernas despacio hasta que los brazos queden casi extendidos y repite."
  ],
  "tips_en": [
    "Stop just short of full extension at the bottom to keep tension on the biceps and protect the elbows.",
    "Keep the chest against the pad; leaning back lets the shoulders take over.",
    "Lower the weights slowly; do not let them drop."
  ],
  "tips_de": [
    "Hör unten kurz vor der vollständigen Streckung auf, um die Spannung im Bizeps zu halten und die Ellbogen zu schützen.",
    "Lass die Brust am Polster; wer sich zurücklehnt, überlässt den Schultern die Arbeit.",
    "Senke die Gewichte langsam ab; lass sie nicht fallen."
  ],
  "tips_es": [
    "Detente justo antes de la extensión completa abajo para mantener la tensión en el bíceps y proteger los codos.",
    "Mantén el pecho pegado al pad; si te echas hacia atrás, los hombros toman el relevo.",
    "Baja los pesos despacio; no los dejes caer."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/db-preacher-curl-start.webp",
      "peak": "images/flat/db-preacher-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-preacher-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.