How to Do Preacher Curls With a D-Bell

Weight training is an effective way to increase your muscle mass and stay healthy, and there are several different moves and exercises you can do while weight training to improve your results. The preacher curl is an exercise that isolates the bicep muscles in your upper arms and makes them work individually of the other muscles in your arms. You can use dumbbells to complete this exercise and start on your journey to being healthier and more muscular.

Things You'll Need

  • Dumbbells of any weight
  • Preacher bench
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Instructions

    • 1

      Sit down at your preacher bench and adjust the height of the seat so that the back of your upper arm sits comfortably flat on top of the padding.

    • 2

      Grab the dumbbell with your left hand and place your left arm on the padding. Fold your right arm so that your right hand is beneath your upper left forearm for extra support.

    • 3

      Start with your left arm arm extended so that the elbow is only slightly bent.

    • 4

      Raise the dumbbell with your palms facing up toward the ceiling as you lift and squeeze your bicep. Stop when the inside of your elbow makes a 45-degree angle.

    • 5

      Lower your arm slowly back to the starting position, being careful not to over-extend the elbow joint.

    • 6

      Repeat this movement for as many reps and sets you plan for yourself. Switch to your right arm when you complete your sets for the left arm.