Alternating Dumbbell Preacher Curl: to Isolate and Grow Your Biceps

Man Performing Alternating Dumbbell Preacher Curl

Alternating Dumbbell Preacher Curls are frankly a the muscle building activity to develop your arms you have been looking for. Would you really like to have outstanding formed arms and develop those head turning biceps easily? Then simply read this how to guide and you can start developing those arms immediately.

Alternating Dumbbell Preacher Curl Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Preacher Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Alternating Dumbbell Preacher Curl Instructions

  • Pick-up the dumbbells and get seated on a preacher bench.
  • Curl on dumbbell up to your shoulder.
  • Then as you lower your arm back down, raise your other arm up to your shoulder.
  • Alternate each arm until you have finished your needed reps.

Video Tutorial

Preacher Curls Are What Your Bicep Workouts Have Been Missing!

Alternating Dumbbell Preacher Curl Muscles

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the alternating dumbbell preacher curl exercise highlighted in red and the rest in blue.

Benefits of Alternating Dumbbell Preacher Curl

The Alternating Dumbbell Preacher Curl is an excellent exercise for targeting the biceps brachii muscle, as it allows for a deep stretch and contraction to stimulate growth. This exercise also increases joint stability and strength in the elbow area, making it a great choice for any strength training routine. Additionally, the alternating motion of the exercise engages both sides of the biceps brachii muscle, helping to improve balance and symmetry between both arms. The increased range of motion achieved through this exercise also helps to engage more muscle fibers, leading to greater gains in muscular size and strength.

Tips for Performing Alternating Dumbbell Preacher Curl

Should you desire to attain the optimal outcomes, you must follow these timeless tips. Similarly, whenever you prefer to thwart the probability of an injury, you need to stick to these tips.

  • Develop Your Form In Advance Of You Increase The Load. Developing accurate technique will support preventing personal injury and faltering earlier. Solid Form will enable you to build up muscle tissue more quickly.
  • To Improve Power And Speed, Increase The Rate Of Your Movements. Continue to keep nice technique or you can be more suboptimal to personal injury. You will need to reduce the weight to 50 to 60 percent of your 1RM when lifting for power. However, you will need to pause in between every rep.
  • Use A Partner So That You Push Your Muscles Through Failing. You may only get so far all on your own, a spotter is able to assist you to drive your muscular tissue further than where you alone could get. Consequently you will certainly break down your muscle tissues down some more and subsequently your muscle can build returning more substantial by means of rest.
  • Keep Your Abs Tight. For most exercises, you should reinforce your back bone by flexing your stomach to raise your inner pressure around your backbone.

Benefits and Tips Video

3 Reasons You're Wasting Your Time With Preacher Curls! (3 FIXES!)

Frequent Mistakes To Avoid

You ought to stay clear of these regularly occurring mistakes to keep quality form and see rapid gains. Likewise, when you avoid these problems you will decrease the prospect of receiving an injury.

  • You Don’t Want Too Forget Your Cooldown. You will likely minimize your healing period and help reduce soreness once you accomplish a proper cool-down.
  • You Don’t Want To Miss Recovery Times. Over-training might in fact help make you less strong instead of bigger.
  • Avoid The Urge To Attempt To Use To Much Weight. You’re likely to compromise your technique and may possibly end in an injury any time you make an effort to work with to much weight.

Variations and Complementary Exercises

The exercise Alternating Dumbbell Preacher Curl is a great way to target the biceps and develop strength in the arms. To maximize the benefits of this exercise, it is important to vary your routine and incorporate different exercises that work similar muscle groups. Below are some variations, complementary, and alternative exercises for the Alternating Dumbbell Preacher Curl.

Graphic image of Alternating Resistance Band Curl.

Alternating Resistance Band Curl: Alternating Resistance Band Curl is an excellent complementary or alternative exercise to the Alternating Dumbbell Preacher Curl. This exercise targets the same muscle group, the biceps, but does so in a slightly different way. The resistance of the bands increases as the curl gets closer to completion, providing an extra challenge. This exercise can also be completed in a standing position and requires less equipment, making it great for home workouts. It also isolates each arm and allows for greater control over the movement.

Graphic image of Band One Arm High Curl.

Band One Arm High Curl: Band One Arm High Curl is an excellent complementary or alternative exercise to Alternating Dumbbell Preacher Curl. It isolates each arm individually and focuses on the bicep, allowing for more control and precision in the movement. Unlike Alternating Dumbbell Preacher Curl, this exercise allows for a range of motion that extends beyond the elbow. This helps to work all of the fibers of the bicep and can help to increase strength and muscle mass. Band One Arm High Curl is a great way to mix up your routine, add variety, and challenge your muscles in new ways.

Graphic image of Barbell Drag Curl.

Barbell Drag Curl: Barbell Drag Curls are a great complementary or alternative exercise to Alternating Dumbbell Preacher Curls. This exercise puts the biceps in an extended position, which allows for a greater range of motion. It also adds a unique challenge by forcing the lifter to drag the barbell up their body. This exercise is great for targeting the long head of the biceps and engaging the entire arm. Additionally, since the lifter is in a standing position, they can use their core and other muscles in order to assist with the lift. This can lead to increased stability, strength, and muscle development.

Check Out These Top Dumbbell Exercises

Graphic image of Barbell Preacher Curl.

Barbell Preacher Curl: Barbell Preacher Curl is an effective exercise for targeting the biceps and can be used as a complementary or an alternative exercise to Alternating Dumbbell Preacher Curl. Barbell Preacher Curl allows you to use heavier weights than Alternating Dumbbell Preacher Curl, which can provide additional stimulation to the biceps muscles. It also encourages more stability in the movement due to the stability of the barbell, which can help to target the muscles more accurately. The exercise can be performed with either a straight barbell or an EZ bar, allowing you to target different areas of the biceps muscle depending on the type of barbell used.

Graphic image of Barbell Standing Close Grip Curl.

Barbell Standing Close Grip Curl: The Barbell Standing Close Grip Curl is an effective alternative exercise for the Alternating Dumbbell Preacher Curl. This exercise targets the biceps by having the lifter curl a barbell with a close grip from a standing position. As the lifter curls the barbell, they should focus on keeping their elbows tucked in to ensure that the biceps are doing the majority of the work. This exercise is beneficial because it allows the lifter to lift heavier weight than they could with dumbbells while still targeting the biceps. Furthermore, it allows for increased intensity and range of motion compared to the Alternating Dumbbell Preacher Curl.

Graphic image of Barbell Standing Curl.

Barbell Standing Curl: Barbell Standing Curl is a great alternative or complementary exercise to Alternating Dumbbell Preacher Curl. It is an effective exercise for isolating the biceps and building strength. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Keeping your upper arms stationary, curl the barbell up toward your shoulders. Make sure to keep your elbows in line with your torso as you curl and pause at the top before slowly lowering back to the starting position. This exercise works both arms at the same time and can help you build strength and size in your biceps.

Opposing Complementary Exercises

To maximize the benefits of the Alternating Dumbbell Preacher Curl, it is essential to include exercises that target the opposing muscle groups. This will ensure that muscles on both sides of the joint are properly trained and balanced. Below are a list of exercises that can be used to complement the Alternating Dumbbell Preacher Curl:

Graphic image of Barbell Close Grip Bench Press.

Barbell Close Grip Bench Press: The barbell close grip bench press is a great exercise to complement the alternating dumbbell preacher curl. This exercise targets the triceps and pectoral muscles, which are the opposing muscle group of the biceps that are used in the preacher curl. The close grip bench press works these muscles in a different way than the preacher curl, allowing for a more balanced workout. By using the opposing muscle groups in both exercises, you can ensure that your arms get a full workout and are able to develop symmetrically.

Graphic image of Barbell Bench Press.

Barbell Bench Press: The Barbell Bench Press is an effective exercise for developing the chest and triceps muscles, and it is a great complement to the Alternating Dumbbell Preacher Curl. The Bench Press works the chest and triceps in a pressing motion, while the Alternating Dumbbell Preacher Curl works the biceps in a curling motion. The Bench Press and Preacher Curl work opposing muscle groups, which helps to promote balanced development of the upper body muscles and reduce the risk of injury. When both exercises are performed together as part of a workout routine, it can help to improve overall upper body strength and power.

Graphic image of Barbell Incline Bench Press.

Barbell Incline Bench Press: The Barbell Incline Bench Press is a great exercise to pair with Alternating Dumbbell Preacher Curl. This press targets the chest muscles while the curl works the biceps. By utilizing opposing muscle groups, this exercise combination provides a balanced workout that strengthens both upper body muscle groups. The incline angle of the bench helps to further engage the chest muscles, while the preacher curl helps to isolate the bicep for maximum tension. Together, these exercises work to create a well-rounded upper body workout.


You ought to now be ready to engage in alternating dumbbell preacher curl properly. So now your next level is to implement alternating dumbbell preacher curl as a piece of a long term exercise system to train your Biceps.

References: Wikipedia | |

Pin image for alternating dumbbell preacher curl post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

Checkout These Other Strength Training Posts

Graphic image of a muscular man performing Lunge.

Lunge: Well-Known Bodyweight Strength Training Exercise For Everyone

Lunges are an ideal strength training exercise to shape your butt. Are you looking to obtain optimal technique and grow your Gluteus Maximus? You'll want to read this how-to tutorial so that you begin right now. You need to begin using our how-to tutorial so that you get going right...

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By |