Preacher curl with dumbbells

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 33

Average per rep (lbs)*: 72

Weight counts twice!

Description: Sit on the preacher bench and hold a dumbbell in each hand. Place the backs of your upper arms flat on the arm rest with your elbows flexed. Rotate your wrists so that your palms face you (supinated position). Inhale as you lower the dumbbells until your elbows are almost fully extended. Exhale as you curl the dumbbells back up toward your shoulders. At the top of the movement, hold for a count of two and squeeze your biceps. Repeat for the prescribed number of repetitions.

Exercise ID: 00259

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Full Range of Motion: Make sure to lower the dumbbells fully for a complete stretch and curl them all the way up for maximal contraction. This engages the biceps thoroughly.
Elbow Position: Keep your elbows firmly positioned on the pad throughout the exercise. This isolates the biceps and reduces the involvement of your shoulders, ensuring that the focus remains on your biceps.
Controlled Movements: Perform each rep slowly and with control. Avoid swinging the weights to ensure that the biceps are doing all the work. This minimizes the risk of injury and maximizes muscle engagement.
Proper Grip: Use a supinated (palms-up) grip to maximize biceps activation. Make sure your wrists are aligned with your forearms to avoid strain.
Warm Up: Always start with a warm-up set using lighter weights. This prepares your muscles and joints for the heavier loads and reduces the risk of injury.
Breathing: Exhale as you curl the dumbbells up and inhale as you slowly lower them. Proper breathing techniques help improve performance and reduce the risk of dizziness or imbalance.
Focus on the Negative: Emphasize the eccentric (lowering) phase of the curl. Lower the dumbbells slowly and in a controlled manner to increase time under tension, which promotes muscle growth.
Avoid Locking Out: Do not lock out your elbows at the bottom of the movement. This keeps tension on the biceps and prevents potential elbow strain.
Varying Angles: Occasionally adjust the seat height or the angle of the bench to target the biceps from different angles. This can prevent plateaus and stimulate muscle growth more effectively.
Mind-Muscle Connection: Concentrate on your biceps working throughout the exercise. Visualize the muscle contracting as you lift the weights to enhance the effectiveness of each rep.

Exercise overview

Exercise tips and tricks

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