How to do: Two-Arm Dumbbell Preacher Curl

Bicepsbeginnerdumbbell

Two-Arm Dumbbell Preacher Curl — starting position — Start position

Two-Arm Dumbbell Preacher Curl — finishing position — Finish position

Step-by-step instructions

1Grab 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.
2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
3As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).