Two-Arm Dumbbell Preacher Curl
- Works
- Biceps
- Equipment
- Dumbbells
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. 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.
Cues
- Upper arms flat on the pad.
- Lower to a full stretch.
- Curl up, squeeze 1 second.
- Lower in 3 seconds.
Common mistakes
- Lifting the elbows off the pad.
- Dropping the weight at the bottom.
Where to start
Sets2-3
Reps10-12
Rest1 min
Tempo1-1-3
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.