Dumbbell Preacher Curl
Single-arm preacher curl for symmetry and a deep stretch. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Preacher Curl
- Sit at the preacher bench with one upper arm flat on the pad and the armpit at its top edge, holding a dumbbell with an underhand grip.
- Curl the dumbbell up until the forearm is just short of vertical, keeping the upper arm glued to the pad.
- Lower with control over 2–3 seconds all the way to an almost straight arm; the stretched bottom is where this works best.
- Don't bounce out of the bottom; do all reps on one arm, then switch.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Biceps with no swinging at all
- Loads the bottom of the range hardest
- Shapes the lower biceps toward the elbow
How Flawless ranks Dumbbell Preacher Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Preacher Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Preacher Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Dumbbell Preacher Curl?
Sit at the preacher bench with one upper arm flat on the pad and the armpit at its top edge, holding a dumbbell with an underhand grip. Curl the dumbbell up until the forearm is just short of vertical, keeping the upper arm glued to the pad. Lower with control over 2–3 seconds all the way to an almost straight arm; the stretched bottom is where this works best. Don't bounce out of the bottom; do all reps on one arm, then switch.
How does Flawless rank Dumbbell Preacher Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
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