The Dumbbell Standing Preacher Curl is an isolation exercise that primarily targets the biceps. It involves using a preacher bench or an incline bench to support your arms while you perform the curling motion, which helps to isolate the biceps and prevent cheating.
How to perform
To perform the Dumbbell Standing Preacher Curl, follow these step by step instructions:1. Start by setting up a preacher bench or an incline bench at a slight angle (around 45 degrees).
2. Stand in front of the bench with a dumbbell in each hand, palms facing forward.
3. Place your upper arms on the bench pad, allowing your armpits to rest comfortably on the top edge of the bench.
4. Keep your chest lifted, back straight, and core engaged throughout the exercise.
5. Hold the dumbbells with a supinated grip (palms facing up) and allow your arms to fully extend, keeping your elbows close to your body.
6. Slowly curl the dumbbells towards your shoulders while keeping your upper arms stationary and your wrists straight.
7. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
8. Repeat for the desired number of repetitions.
9. Make sure to control the movement and avoid swinging or using momentum to lift the weights.
10. Remember to breathe consistently throughout the exercise, exhaling as you lift the weights and inhaling as you lower them.
11. To avoid straining your muscles, choose an appropriate weight that challenges you without compromising your form.
Overall, the Dumbbell Standing Preacher Curl is a great exercise to target and build strength in the biceps while also improving your overall upper body stability and control.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.