Two-Arm Dumbbell Preacher Curl
How to do the Two-Arm Dumbbell Preacher Curl
- 1
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.
- 2
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3
As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
How to program the Two-Arm Dumbbell Preacher Curl
Sets and reps
As an isolation movement, the Two-Arm Dumbbell Preacher Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Two-Arm Dumbbell Preacher Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Two-Arm Dumbbell Preacher Curl work?
The Two-Arm Dumbbell Preacher Curl primarily targets the Biceps.
What equipment do I need for the Two-Arm Dumbbell Preacher Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Two-Arm Dumbbell Preacher Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
