Two-Arm Dumbbell Preacher Curl

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Watch Two-Arm Dumbbell Preacher Curl

Technique

How to perform Two-Arm Dumbbell Preacher Curl

1. Use a preacher bench, or incline a bench whose back pad can support both upper arms side by side.
2. Position yourself behind the sloped pad and rest the backs of both upper arms on it with a dumbbell in each hand.
3. Keep your palms facing upward and your wrists aligned with your forearms.
4. Bend both elbows to curl the dumbbells toward your shoulders without lifting your upper arms off the pad.
5. Lower the dumbbells smoothly by extending your elbows through the range you can control.
6. Maintain pad contact and repeat without bouncing at the bottom.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.