Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Alternate Preacher Curl
The dumbbell alternate preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench to minimize cheating and maximize biceps engagement. It is performed by alternating arms, curling a dumbbell up while keeping the upper arm stationary on the pad.
Step-by-Step Form & Technique
- 1.Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- 2.Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- 3.Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- 4.Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5.Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
- 6.Repeat the movement with your left arm.
- 7.Continue alternating arms for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Alternate Preacher Curl in RepEight
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