Arms · Dumbbell
Dumbbell Standing Preacher Curl
How to do the dumbbell standing 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
Stand and brace the back of your working upper arm against a fixed pad or angled support with a dumbbell in that hand, arm extended down. Keeping your upper arm pinned to the pad, curl the dumbbell up toward your shoulder and squeeze your bicep. Lower slowly to a near-full stretch, finish your reps, then switch arms.
- 1Feel an isolated bicep contraction with your arm on the pad
- 2Lower slowly to feel a stretch without losing tension
- 3Keep your upper arm pinned to the pad the whole set
Common mistakes
- Don't lift your elbow off the pad or swing your body
- Avoid cutting the range short; extend nearly all the way
- Don't let your wrist bend back under the load
Muscles worked
The dumbbell standing preacher curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell standing 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.