Dumbbell Preacher Curl

oec:dumbbell-preacher-curl

An isolated elbow flexion exercise performed seated at a slanted preacher bench using dumbbells to eliminate body momentum and target the biceps.

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Also called: Dumbbell Scott Curl, Scott Curl, Preacher Dumbbell Curl, Two-Arm Dumbbell Preacher Curl, Dumbbells on Scott Machine

How to do it

Adjust the preacher bench seat height so your armpits rest comfortably over the top edge of the pad.
Grasp a dumbbell in each hand with an underhand (supinated) grip.
Sit down firmly with your chest against the bench support and your triceps fully supported flush against the angled pad.

Start with your arms extended down the pad, maintaining a soft bend at the elbows to avoid hyperextension.
Curl the dumbbells upward by flexing at the elbows, keeping your upper arms glued to the pad.
Squeeze your biceps firmly at the top without allowing the forearms to become completely vertical and lose tension.
Lower the dumbbells smoothly back down the pad under control until your arms are nearly fully extended.

Exhale as you curl the dumbbells upward and inhale as you lower them down the pad.

Lifting the elbows or chest off the pad to heave the weight up.: Keep your upper body fixed against the pad and select a lighter weight that allows strict elbow flexion.
Aggressively hyperextending or bouncing out of the bottom position.: Control the descent and stop at full extension with a micro-bend in the elbow before initiating the next rep.

Avoid using excessive loads that could strain the distal biceps tendon at full extension.

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