Dumbbell Preacher Curl
The Dumbbell Preacher Curl primarily works the Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachioradialis and stabilizer support from the Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Preacher Curl is an intermediate isolation exercise performed with dumbbell, following a flexion movement pattern. It primarily targets the Brachialis, with secondary engagement of the Biceps Brachii (Long Head), Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Brachialis.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachioradialis |
Muscles Worked
The Brachialis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp dumbbell and sit on preacher bench.
- With arm bent and palm facing shoulder, place back of arm down on pad.
Execution
- Lower dumbbell until arm is fully extended.
- Raise dumbbell until forearm is vertical.
- Repeat.
- Continue with opposite arm.
Comments
- Seat should be adjusted to allow armpit to rest near top of pad.
- Back of upper arm should remain on pad throughout movement.
- Long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Brachialis) and can be substituted based on your equipment or variation preferences.
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