IsolationDumbbell
Dumbbell Preacher Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps per arm (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a preacher bench and position your upper arm firmly on the angled pad
- Hold a dumbbell with an underhand grip (palm facing up)
- Keep your chest against the pad and upper arm pressed firmly throughout
- Start with your arm fully extended and feel your biceps stretch
- Take a breath and curl the dumbbell up toward your shoulder by bending only your elbow
- Continue curling until the dumbbell reaches shoulder level and you feel maximum contraction
- At the top, squeeze your biceps hard for 1 second (feel your biceps ball up)
- Slowly and with control, lower the dumbbell back to full extension (take 2-3 seconds) while keeping your upper arm on the pad
💡Coaching Cues
- ✓
Upper arm stays on pad
- ✓
Full extension at bottom
- ✓
Curl to full contraction
- ✓
Squeeze biceps at top
- ✓
Control descent
- ✓
No lifting off pad
⚠️Common Mistakes
- ✗
Lifting upper arm off pad
- ✗
Not achieving full extension
