Two-Arm Dumbbell Preacher Curl
The Two-Arm Dumbbell Preacher Curl is a beginner dumbbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentDumbbell
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.