GymPlan AITwo-Arm Dumbbell Preacher Curl
Two-Arm Dumbbell Preacher Curl is a beginner isolation dumbbell exercise that mainly works your biceps.
💪 Biceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the two-arm dumbbell preacher curl
- 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
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialTwo-Arm Dumbbell Preacher Curl alternatives
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Hammer CurlDumbbell · BeginnerFAQ
What muscles does the two-arm dumbbell preacher curl work?
It mainly works your biceps.
How many sets and reps of two-arm dumbbell preacher curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the two-arm dumbbell preacher curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.