Two-Arm Dumbbell Preacher Curl
BeginnerDumbbellIsolationPullStrength
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.
Muscles worked
Primary:Biceps
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More biceps exercises
Alternate Hammer Curl
Dumbbell · Isolation · Beginner
Alternate Incline Dumbbell Curl
Dumbbell · Isolation · Beginner
Barbell Curl
Barbell · Isolation · Beginner
Barbell Curls Lying Against An Incline
Barbell · Isolation · Beginner
Brachialis-SMR
Foam roll · Intermediate
Cable Hammer Curls - Rope Attachment
Cable · Isolation · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.