Arms · Dumbbell
Dumbbell Seated Preacher Curl
How to do the dumbbell seated 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit at a preacher bench and drape your upper arms over the angled pad, holding a dumbbell in one or both hands with palms facing up. Curl the weight toward you by flexing your elbow, then lower slowly until your arm is nearly straight. The pad locks your upper arm in place for a strict biceps contraction.
- 1Feel an isolated biceps contraction as you curl the weight up
- 2Keep your upper arm flat on the pad the entire rep
- 3Lower slowly to a near-full stretch without losing tension
Common mistakes
- Don't lift your elbow off the pad or swing your body
- Avoid cutting the range short; extend almost fully at the bottom
- Don't let your wrist bend back as you curl
Muscles worked
The dumbbell seated preacher curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell seated 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.