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.
Pro Tips
•Lower each dumbbell slowly for a 3-second negative; the eccentric is where most muscle damage occurs for growth.
•Keep your chest pressed firmly against the pad and avoid lifting it between reps.
•Supinate fully at the top (pinky turned upward) and squeeze the bicep for a one-count.
Common Mistakes
•Using body momentum to swing each dumbbell up rather than curling with controlled bicep contraction.
•Not fully extending the arm at the bottom, which limits the stretch portion of the rep.
•Going too fast between alternating arms, which reduces time under tension and turns the exercise into cardio.