Exercise guide
Two-Arm Dumbbell Preacher Curl
The Two-Arm Dumbbell Preacher Curl supports both upper arms on a preacher or incline pad while each hand holds a dumbbell. The biceps bend the elbows and control the descent through the available range.
Training context
Before Adding the Two-Arm Dumbbell Preacher Curl
The pad height should allow the upper arms to remain supported without forcing the shoulders forward. Dumbbells let each arm work independently, making differences in control easier to notice.
Avoid dropping into a completely straight, relaxed elbow position under load. Use a range that maintains control and keeps the upper arms in contact with the pad.
Technique overview
Keep both upper arms supported
Place the upper arms securely on the pad and begin with the dumbbells under control. Lower them until the elbows are nearly extended without allowing the shoulders to lift or the arms to slide. Curl both weights upward using the biceps, pause briefly, and lower slowly. End the set if one arm begins changing its range or pace.
Treat this as an overview and use a range, pace, and setup you can control.