How to do the Dumbbell Seated Preacher Curl
BicepsDumbbellIntermediate
The dumbbell seated preacher curl eliminates body English and forces your biceps to do every ounce of the work, making it one of the most honest mass-builders you can program. Master the mechanics here and you will build thickness and peak that carries over to every pulling movement you train.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the preacher bench so the top of the pad sits in your armpit, then grip a single dumbbell with a supinated palm facing up.
- Lower the dumbbell under full control until your arm is nearly straight, feeling a deep stretch in the bicep at the bottom.
- Drive the dumbbell upward by curling through the elbow, keeping your upper arm flat against the pad throughout the entire lift.
- Squeeze hard at peak contraction for a one-count, then resist gravity on the way down for a slow three-second negative.
Common mistakes
- Sitting too low so the pad digs into the forearm instead of the upper arm, which shifts stress off the bicep — adjust the seat until the pad contacts just below your armpit.
- Letting the elbow lift off the pad as you curl up, which recruits the front delt and steals tension from the target muscle — keep the upper arm pinned flat for the full rep.
- Dropping the weight fast on the descent and losing the eccentric, which is where much of the growth stimulus lives — own every inch of the lowering phase.
Pro tip — At the bottom of each rep, consciously rotate your pinky slightly outward before initiating the curl to maximize supination and fully recruit the short head of the biceps before the movement even begins.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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