How to Do the Perfect Dumbbell Preacher Curl (Complete Guide)

Perfect Dumbbell Preacher Curl Technique

The preacher curl is designed to isolate the biceps, reducing the chance of using momentum or other muscle groups. By supporting the upper arms on the preacher bench, you ensure a strict curl with better form and efficiency.

Step-by-Step Form Guide

1.Setup Position: Sit on the preacher bench and place your arms on the pad, ensuring the upper arms are fully supported. Hold a dumbbell in each hand, with palms facing up.
2.Curl Up: Slowly curl the dumbbells towards your shoulders, keeping your upper arms stationary.
3.Squeeze Peak Contraction: At the top, squeeze the biceps for a brief second before beginning the lowering phase.
4.Lower Slowly: Gradually lower the dumbbells back to the starting position, controlling the movement.
5.Breathing: Exhale while curling the weights up, and inhale as you lower them back down.

Common Mistakes to Avoid

1.Using too much weight, which leads to swinging or jerking the dumbbells.
2.Not fully extending the arms at the bottom of the movement.
3.Allowing the elbows to move forward or back during the curl.
4.Rushing through the exercise without focusing on the controlled movement.
5.Inconsistent breathing or holding the breath during the curl.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Ensures optimal elbow positioning to isolate the biceps.
2.Helps maintain controlled and deliberate movement for muscle engagement.
3.Tracks proper breathing patterns for improved endurance and performance.
4.Offers feedback on avoiding momentum or body sway during curls.
5.Guides proper rep cadence for maximum hypertrophy and safety.

Perfect Dumbbell Preacher Curl Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching