Dumbbell Alternate Preacher Curl

Setup

1. 01Set the preacher bench so the armpits sit snugly over the top of the pad.
2. 02Hold a dumbbell in each hand or one at a time, palms up.
3. 03Rest the backs of both upper arms flat on the angled pad.
4. 04Plant the feet and keep the chest against the pad.

Execution

1. 01Lower one dumbbell until the elbow is nearly straight.
2. 02Curl it back up until the forearm is just short of vertical.
3. 03Lower under control, then repeat with the other arm.
4. 04Alternate arms while the non-working arm stays resting on the pad.

Checkpoints

• -The back of the upper arm stays in full contact with the pad.
• -The bottom position reaches near-full extension without slamming the joint.
• -The shoulders stay down; the torso does not climb the pad to help.

Common mistakes

• -Bouncing out of the stretched bottom position.
• -Stopping the curl too early at the top and resting vertically.
• -Lifting the elbow off the pad as the weight gets heavy.
• -Shifting the hips or torso to generate momentum.