Two-Arm Dumbbell Preacher Curl

How to perform

1. 01Grab 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. 02As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
3. 03As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
4. 04Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.