Two-Arm Dumbbell Preacher Curl
Upper arms lock against a preacher bench pad
- Level
- Beginner
- Equipment
- Dumbbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on the preacher bench and rest both upper arms firmly against the angled pad.
- Grip a dumbbell in each hand with palms facing up and arms fully extended.
- Curl the weights upward while keeping your elbows glued to the pad.
- Squeeze your biceps hard at the top when the dumbbells reach shoulder level.
- Lower the weights slowly until your arms are straight but not hyperextended.
- Repeat for the desired number of repetitions without swinging your torso.
Common mistakes
- Lifting elbows off the pad during the upward phase.
- Swinging the torso to generate momentum for heavier weights.
- Hyperextending the elbows at the bottom of the movement.
- Rushing the descent and dropping the weight too quickly.
Safety
Avoid locking out or hyperextending elbows at the bottom to prevent joint strain.
Tips
- Keep your pinky fingers slightly higher than your thumbs to maximize biceps engagement.
- Focus on controlling the negative phase to increase time under tension.
- Press your chest lightly against the top of the pad for stability.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
