Dumbbell preacher curls

A great biceps isolation exercise, the dumbbell preacher curl fixes the working upper arm in a position via a pad, making the curling movement much stricter. There is little room for secondary muscle contribution or body momentum with the preacher curl, thus increasing intensity and workload on the working elbow flexors.

Being an isolateral exercise, the preacher curl using a dumbbell results in each arm receiving equal workload if the same time under tension is achieved, therefore reducing any imbalances in strength or muscle size.

With the resistance to the elbow flexor muscles being reduced the further up the exercise arc, the exercise can be performed using a cable with a D handle, if the equipment is available to you. This involves moving the preacher station in front of a low pulley and performing the exercise in the same manner, with the cable supplying universal resistance throughout the exercise.

Performing dumbbell preacher curls

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Find dumbbell that is of a capable weight for you to manage.
• Adjust height of seat on preacher curl station, if needed.
• Sit down, with back straight and good body posture.
• Rest working arm on pad, with arm pit positioned at the top of the pad, and the rest of the upper arm supported by the pad.
• Pass dumbbell to working arm. Start the movement at the top of the concentric phrase, so elbow is bent and forearm is roughly perpendicular to the ground.
• Keep good body posture, slowly lower the dumbbell whilst keeping elbow and arm pit stationary.
• Lower dumbbell until forearm is extended, then curl the weight back to peak contraction.
• Repeat for desired amount of repetitions, then repeat on other arm.

Preacher curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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