Alternating Dumbbell Preacher Curl
In SetGrip: Dumbbell Preacher Curl (Alternating)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Alternating sides
- Category
- Strength
Track this exercise in SetGrip — no account needed
On the preacher pad, the bottom third of the rep is where the biceps work hardest, and dumbbells let each arm find its own wrist angle there. Curling one side at a time makes strength gaps easy to spot, since the pad prevents the shoulder tricks that normally hide them.
How to do the Alternating Dumbbell Preacher Curl
- Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Alternating Dumbbell Preacher Curl work?
The Alternating Dumbbell Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Alternating Dumbbell Preacher Curl good for beginners?
Yes. The Alternating Dumbbell Preacher Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Alternating Dumbbell Preacher Curl?
If you cannot do the Alternating Dumbbell Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Preacher Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Dumbbell Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Alternating Dumbbell Preacher Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.