Two-Arm Dumbbell Preacher Curl
Trains the Biceps.
- Equipment
- Dumbbells and a preacher bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Set a preacher bench so the top of the pad sits under your armpits.
- Rest both upper arms flat along the pad with a dumbbell in each hand, palms up.
- Start with the arms almost straight against the pad.
- Curl both dumbbells up until the forearms are roughly vertical.
- Squeeze briefly at the top.
- Lower under control until the arms are almost straight again.
Common mistakes
- Snapping the arms straight at the bottom. The pad holds the upper arm at an angle where the bottom of the range is the hardest point, and the elbow has nowhere to escape to.
- Letting one arm finish ahead of the other. Two dumbbells on a preacher pad make a difference between sides obvious, which is useful — matching them repetition for repetition is the point.
- Setting the pad too low. If the armpits sit above the top of the pad, the shoulders are unsupported and the movement drifts toward a standing curl.
- Lifting the upper arms off the pad to finish. Coming off the pad is the same cheat as the elbows drifting forward on a standing curl.