Dumbbell Preacher Curl

Technique Summary

With pad comfortably under your armpit, turn slightly into the arm that you are working out, and place it on the pad.  Lift the dumbbell by contracting your bicep and bending your arm at the elbow. Always keep the tricep flat on the pad. Exhale as you bring the weight up, inhale as you lower it.

Exercise Type: Isolation
Primary Muscle: Biceps Brachii

Technique Details

One of dumbbell preacher curl’s greatest benefits is its ability to stabilize your arm, forcing you to maintain good form, thereby placing more emphasis on the bicep brachii. To make the best use of stabilization offered by the exercise keep the back of your upper arm pinned to the pad throughout the entire motion (that’s easiest when you adjust the pad to fit comfortably under your armpit). To perform the dumbbell preacher curl, you need to sit down with the exercising arm's shoulder in front, and the pad under its armpit. Keep feet flat on the floor to maintain balance. Limit the movement to your elbow joint. Do not bring the weight all the way up. Doing so takes the pressure off the biceps. Bring the weight up until your forearm makes a 30 degree angle with your bicep. You should bring the weight all the way down without locking out the elbow. Locking your elbow may lead to tendonitis.