About this exercise
A single-arm dumbbell preacher curl performed on a scott bench. The angled pad locks the upper arm in place, preventing cheating and placing intense isolation on the biceps peak — especially the lower portion of the muscle.
Dumbbell Seated Preacher Curl
Step by step instructions, muscle activation and variants for the Dumbbell Seated Preacher Curl.
MediumBiceps
How to Perform
- Sit at a scott bench and position one upper arm flat on the angled pad, holding a dumbbell with a supinated grip
- Lower the dumbbell slowly toward the bottom of the range, keeping tension in the biceps
- Curl the dumbbell upward in a smooth arc until the biceps is fully contracted
- Lower the dumbbell back to the stretched position with control, without letting the elbow fully lock out forcefully
- Keep your shoulder pressed against the pad throughout the movement
- Complete all reps on one arm before switching to the other
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Seated Preacher Curl
The Dumbbell Seated Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.