ArmsBicepsForearmsbeginnerCommon
Dumbbell Alternate Preacher Curl
How to do it
- 1The dumbbell alternate preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench to minimize cheating and maximize biceps engagement.
Coaching cues
- Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Equipment
dumbbell
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