Two-Arm Dumbbell Preacher Curl

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Biceps (look at the image)

How to perform exercise

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.

Variations: You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the b

What muscles work?

If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Two-Arm Dumbbell Preacher Curl» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Two-Arm Dumbbell Preacher Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Dumbbell Alternate Bicep Curl

Alternate Hammer Curl

Concentration Curls

One Arm Dumbbell Preacher Curl

Alternate Incline Dumbbell Curl

Hammer Curls

Alternate Incline Dumbbell Curl

Cross Body Hammer Curl

Dumbbell Bicep Curl

Two-Arm Dumbbell Preacher Curl Author: AtletIQ: on Two-Arm Dumbbell Preacher Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5