Two-Arm Dumbbell Preacher Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Rest the backs of both arms on the preacher pad with your armpits wedged at the top and a dumbbell in each hand, underhand. Curl to shoulder height, squeeze for a second and **lower to a completely straight arm**, slowly. With dumbbells each wrist rotates freely, so the elbow takes less than with a bar. The classic mistake is dropping the lowering phase at the bottom: a preacher stretches the biceps a lot, and an uncontrolled descent under load is how fibres tear.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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