Dumbbell Standing Preacher Curl exercise animation (Männlich)

Dumbbell Standing Preacher Curl

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

The dumbbell standing preacher curl primarily targets the brachialis, the muscle that sits under the biceps and adds thickness to your upper arm, with the biceps brachii and brachioradialis assisting. By bracing your upper arm against a preacher bench pad while you stand, it removes momentum and isolates the curl through a strict range of motion.

Dumbbell Standing Preacher Curl: So führst du sie aus

  1. 1Set the preacher bench pad to roughly chest height and stand close behind it with a dumbbell in one hand.
  2. 2Lean forward and drape the back of your upper arm flat against the angled pad, keeping your armpit near the top edge.
  3. 3Let the dumbbell hang with your arm almost fully extended, maintaining a slight bend at the elbow to keep tension on the muscle.
  4. 4Curl the dumbbell upward by flexing only at the elbow, keeping your upper arm pinned to the pad throughout.
  5. 5Squeeze the muscle at the top without letting the dumbbell swing past vertical, where tension drops off.
  6. 6Lower the dumbbell under control over 2–3 seconds until your elbow is nearly straight again.
  7. 7Complete your reps on one arm, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

  • Keep the back of your upper arm flat against the pad on every rep so the brachialis does the work instead of your shoulder.
  • Use a neutral or palm-up grip and avoid jerking the dumbbell — slow, deliberate reps build more tension.
  • Brace your core and keep your torso still; resist the urge to lean back to help the weight up.
  • Pick a weight you can control through a full range, since the braced position removes any cheating help.

Häufige Fehler

  • Lifting the elbow off the pad at the bottom, which shortens the range and lets the front shoulder take over the lift.
  • Bouncing out of the bottom or fully locking the elbow, which kills tension and can strain the elbow tendons.
  • Swinging the torso to heave the weight up, which turns a strict isolation move into a momentum-driven cheat rep.
  • Stopping short at the top or not lowering fully, cutting the range of motion and the muscle's time under tension.

Häufig gestellte Fragen

What muscles does the dumbbell standing preacher curl work?

It primarily targets the brachialis, with the biceps brachii and brachioradialis assisting. Bracing the upper arm on the pad isolates these elbow flexors and minimizes momentum.

Why use a preacher pad instead of a standard curl?

The pad locks your upper arm in place, so you can't swing or use your shoulders. That strict position keeps constant tension on the brachialis and biceps for a cleaner, more isolated curl.

Is the dumbbell standing preacher curl good for beginners?

Yes. The braced setup makes good form almost automatic, so beginners can learn a strict curl. Start light, keep your upper arm on the pad, and avoid a full elbow lockout at the bottom.

How many sets and reps should I do?

For arm growth, 3–4 sets of 10–15 reps per arm works well. Use a weight you can control through a full range without lifting your elbow off the pad.

Where should I feel this exercise?

You should feel it in the muscles around the front of your upper arm and elbow — mainly the brachialis and biceps. If you feel it in your shoulder, your upper arm is likely sliding off the pad.

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