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Biceps · Intermediate

GHD Dumbbell Preacher Curl

Arm curl variation training the biceps without torso swing.

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GHD Dumbbell Preacher Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Position one upper arm securely against the rounded GHD pad and hold a dumbbell with the palm facing upward.
  2. 02Set the shoulder down and keep the armpit and upper arm in firm contact with the pad.
  3. 03Lower the dumbbell until the elbow is nearly straight without letting the shoulder roll forward.
  4. 04Curl the dumbbell toward the shoulder by bending only the elbow and pause briefly at the top.
  5. 05Lower slowly to the stretched position, complete the set, and then switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPreacher CurlRelated variationDumbbell Standing One Arm Curl Over Incline BenchRelated variationDumbbell Zottman Preacher CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Preacher Curl over Exercise BallComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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