Incline Bench Dumbbell Preacher Curl — how to, muscles worked, alternatives

How to do the Incline Bench Dumbbell Preacher Curl

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

Full technique — 7 steps

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

Compared with similar variants

	Incline Bench Dumbbell Preacher Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	moderate	low	low	moderate
Wrist	low	low	low	low
Equipment	Dumbbells, Adjustable bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Incline Bench Dumbbell Preacher Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

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.