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How to Do Two-Arm Dumbbell Preacher Curl — Form, Muscles & Tips

Learn how to do the Two-Arm Dumbbell Preacher Curl: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.