The dumbbell alternate preacher curl is an isolation exercise targeting the bicep, performed on a preacher bench to minimize cheating and maximize bicep engagement. It is performed by alternating arms, curling a dumbbell up while keeping the upper arm stationary on the pad.
Also Works
Forearms
How to Perform
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.