Two-Arm Dumbbell Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique from other Preacher Curl exercises. Here is how: you curl both dumbbells simultaneously. Using dumbbells forces each arm to produce an equal amount of force output. This force output increases the symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, slip your legs between the pad and the seat...

5) ...and sit on the seat.

6) Place your elbows shoulder-width apart - with your palms facing upward.

7) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

8) Lift the dumbbells upward until they are close to your shoulder with your palms facing your chin.

9) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you allow the dumbbells to lower down - using a slow and controlled movement.

3) ...until your arms are lying straight across the pad

4) Once the dumbbells are about two inches from your face, squeeze your biceps and hold for a count of two seconds.

5) Exhale as you flex your biceps while curling both dumbbells upward toward your face.

6) ...until the dumbbells are about two inches from your face.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the dumbbell, you will limit the effectiveness that this exercise has on your biceps.

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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