Two-Arm Dumbbell Preacher Curl
Muscles worked
Instructions
- 1Grab 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.
- 2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Two-Arm Dumbbell Preacher Curl
The two-arm dumbbell preacher curl is the classic bilateral version of the preacher curl, where the angled pad locks both upper arms in place to guarantee strict biceps isolation. Training both arms at once speeds up sets while keeping the preacher pad's isolation benefits: no cheating possible from the back or shoulders, and a deep biceps stretch at the bottom. It's one of the most widely used isolation exercises in strength training for building a thick, well-defined biceps, accessible with just a preacher pad and a pair of dumbbells.
check_circleBenefits
- check_circleStrict isolation thanks to the arms locked on the pad
- check_circleDeep biceps stretch at the bottom
- check_circleTrains both arms simultaneously
- check_circleExcellent for building biceps thickness
lightbulbExecution tips
- lightbulbKeep the upper arms firmly pressed against the pad
- lightbulbLower until you feel a full stretch without lifting the arms off
- lightbulbDon't slam the elbow locked at the bottom
- lightbulbSqueeze hard at the top before lowering again
warningCommon mistakes
- warningLifting the arms off the pad near the top
- warningSlamming the elbow locked at the bottom position
- warningUsing a load too heavy that breaks form
- warningRushing the descent instead of controlling it
helpFrequently asked questions
What's the difference from a one-arm preacher curl?expand_more
The two-arm version saves time, while the one-arm version allows even stricter isolation on each side.
Should I fully lock the elbow at the bottom?expand_more
No, keep a slight bend to protect the joint and maintain tension on the biceps.
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