Arms · Dumbbell · Isolation · Beginner

Two-Arm Dumbbell Preacher Curl

Two-Arm Dumbbell Preacher Curl, start position — Start

Two-Arm Dumbbell Preacher Curl, end position — End

Primary

Main muscles: Biceps

How to do it

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Swaps on other equipment

Each has the biceps as its main muscle and is also a pull, on a different piece of equipment.

Other bicep exercises

Standing Inner-Biceps Curl · Dumbbell
Standing One-Arm Cable Curl · Cable
Standing One-Arm Dumbbell Curl Over Incline Bench · Dumbbell
Wide-Grip Standing Barbell Curl · Barbell
Zottman Curl · Dumbbell
Zottman Preacher Curl · Dumbbell

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake