At a glance
- Main muscle
- Biceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1 kg
How to do it
- Bench at about 45°.
- Arm fully extended at the bottom.
- Neutral wrist.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Same benefits as the machine, slightly less even tension at the top.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Preacher Curl · Machine · rating A
- EZ-Bar Preacher Curl · Barbell · rating A
- Incline Dumbbell Curl · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell preacher curl.
Let Mitta set the weight.
Mitta plans the dumbbell preacher curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell preacher curl
What muscles does the dumbbell preacher curl work?
The dumbbell preacher curl mainly trains your biceps.
How many reps of the dumbbell preacher curl should I do?
Mitta plans the dumbbell preacher curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell preacher curl?
Good alternatives that train the same muscle are the machine preacher curl, EZ-bar preacher curl and incline dumbbell curl.
Is the dumbbell preacher curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell preacher curl have rating A?
Same benefits as the machine, slightly less even tension at the top.
Sources
- Kassiano et al. 2025, Int J Sports Med (preacher vs incline curl: regionaal verschil, totaal vergelijkbaar) doi.org/10.1055/a-2517-0509