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
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.
