Two-Arm Dumbbell Preacher Curl
How to do the Two-Arm Dumbbell Preacher Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
—
Dumbbell
How to do the Two-Arm Dumbbell Preacher Curl
- 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.
Log it, see it on your body.
Every Two-Arm Dumbbell Preacher Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |