# Incline Bench Dumbbell Preacher Curl

A one-arm standing dumbbell curl with the upper arm resting over the top of a steeply inclined bench back, which works as a preacher pad. Trains the biceps with strict elbow flexion when no preacher bench is available.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench/video/male.mp4
- HTML: https://seto.fit/exercises/incline-bench-dumbbell-preacher-curl/

## Muscles worked

- Biceps: 10/10
- Forearms: 6/10

## How to do the Incline Bench Dumbbell Preacher Curl

1. Stand behind a steep incline bench, upper arm over the backrest.
2. Hold one dumbbell with your palm up, arm almost straight.
3. Curl the dumbbell up, bending your elbow, keeping your upper arm still.
4. Lower slowly until the elbow is almost straight, then switch arms.

### Full technique — 7 steps

1. Set an adjustable bench to a steep incline and stand behind it in a staggered stance.
2. Hold one dumbbell with an underhand grip and rest that upper arm over the top of the backrest.
3. Let the forearm lie along the backrest until the elbow is almost fully extended.
4. Curl the dumbbell upward by bending the elbow without lifting the upper arm off the backrest.
5. Raise until the dumbbell reaches about chin height and squeeze the biceps briefly at the top.
6. Lower the dumbbell under control until the elbow is almost fully extended.
7. Finish the set on one arm, then switch sides and repeat.

## Common mistakes

- Upper arm lifting off the backrest
- Letting shoulder roll forward
- Turning it into a hammer curl
- Cutting off the bottom range
- Bending the wrist through the curl

## Form cues

- Keep upper arm still
- Palm stays up
- Curl through the pinky
- Wrists stay straight
- Control the lowering

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Curl](https://seto.fit/exercises/barbell-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Incline Bench Dumbbell Preacher Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Incline Bench Dumbbell Preacher Curl work?

Primary: Biceps 10/10. Also works: Forearms 6/10.

### Which joints does the Incline Bench Dumbbell Preacher Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Incline Bench Dumbbell Preacher Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Incline Bench Dumbbell Preacher Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Bench Dumbbell Preacher Curl?

Barbell: Barbell Curl, Single Arm Barbell Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Incline Bench Dumbbell Preacher Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Incline Bench Dumbbell Preacher Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/