Arms · Dumbbell
Dumbbell Preacher Curl
How to do the dumbbell preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Set up at a preacher bench and rest the backs of your upper arms on the pad, holding a dumbbell in each hand with palms facing up. Curl the dumbbells toward you, squeezing your biceps, then lower slowly to a near-full stretch.
- 1Position your upper arms on the pad and curl, feeling an isolated
- 2contraction in your biceps
- 3Lower the weight slowly to feel a stretch at the bottom without losing tension
- 4Use a full range while keeping your upper arms pinned to the pad
Common mistakes
- Don't lift your elbows off the pad or swing your body
- Avoid cutting the range short; extend almost fully for a complete stretch
- Don't let your wrists bend backward or forward excessively
Muscles worked
The dumbbell preacher curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.