Dumbbell Seated Preacher Curl exercise animation (Männlich)

Dumbbell Seated Preacher Curl

Zielmuskel
Brachialis
Synergistenmuskeln
Biceps Brachii, Brachioradialis
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell seated preacher curl is an isolation arm exercise that primarily targets the brachialis, the muscle under the biceps that adds thickness to the upper arm, with the biceps brachii and brachioradialis assisting. Performed on a preacher bench, the angled pad locks your upper arm in place so the elbow flexors do the work with strict, momentum-free form.

Dumbbell Seated Preacher Curl: So führst du sie aus

  1. 1Sit on the preacher bench and adjust the seat so the top of the pad sits just under your armpit, with your chest resting lightly against it.
  2. 2Take a dumbbell in one hand and rest the back of your upper arm flat against the angled pad, palm facing up.
  3. 3Let the dumbbell hang with your arm nearly straight, keeping a slight bend at the elbow to maintain tension and protect the joint.
  4. 4Curl the dumbbell upward by flexing only at the elbow, keeping your upper arm pinned to the pad throughout.
  5. 5Squeeze the elbow flexors at the top, stopping just short of where your forearm goes vertical so tension stays on the muscle.
  6. 6Lower the dumbbell slowly under control until your arm is nearly straight, resisting the weight on the way down.
  7. 7Complete all reps on one arm, then switch and repeat with the other arm.

Technik-Tipps

  • Move only at the elbow — your upper arm and shoulder should stay still and pressed into the pad the entire set.
  • Use a controlled tempo, taking about two to three seconds to lower the dumbbell to get the most out of each rep.
  • Keep your wrist neutral and firm rather than letting it bend back, so the load stays on your elbow flexors.
  • Choose a weight you can control through a full range of motion; the preacher pad removes any cheating, so go lighter than on a standing curl.

Häufige Fehler

  • Lifting your upper arm off the pad to swing the weight up, which shifts the work off the brachialis and onto momentum and the shoulder.
  • Bouncing out of the bottom or fully locking the elbow straight, which strains the elbow tendons and removes tension from the muscle.
  • Letting the wrist curl back under load, which puts strain on the forearm and reduces the effort going to the target muscle.
  • Cutting the lowering phase short by dropping the dumbbell, which wastes the most muscle-building part of the rep.

Häufig gestellte Fragen

What muscles does the dumbbell seated preacher curl work?

It primarily targets the brachialis, the muscle beneath the biceps that builds arm thickness, with the biceps brachii and brachioradialis assisting as synergists.

Why use a preacher bench instead of a standing curl?

The angled pad pins your upper arm in place, which prevents swinging and momentum. That makes the movement strict and forces the elbow flexors, especially the brachialis, to do the work in isolation.

Is the dumbbell seated preacher curl good for beginners?

Yes. The supported position makes it hard to cheat, so it teaches strict elbow-flexion technique. Start with a light dumbbell and keep a slight bend at the bottom to protect your elbows.

How many sets and reps should I do?

For arm development, three to four sets of 8 to 12 reps per arm works well. Use a weight you can control through a full range without swinging or lifting your arm off the pad.

Should I straighten my arm fully at the bottom?

No. Lower until your arm is nearly straight but keep a slight bend at the elbow. Fully locking out under load stresses the elbow tendons and lets tension off the muscle.

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