Two-Arm Dumbbell Preacher Curl
A preacher curl with a dumbbell in each hand, both arms working together on the pad. Lets each arm move independently while keeping the strict preacher position.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a preacher bench with the backs of both upper arms on the pad, holding a dumbbell in each hand with an underhand grip.
Lower the dumbbells until the arms are nearly straight.
Curl both up together toward the shoulders.
Squeeze at the top.
Lower slowly back to the stretch.
Breathing: Inhale as you lower, exhale as you curl.
Coaching tips
Arms flat on the pad
Both sides in sync
Control the stretch
Common mistakes
Letting one arm lag
Dropping into the bottom
Lifting the elbows off the pad
Safety notes
Avoid snapping into lockout at the bottom under load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.