Home Exercises Two Arm Dumbbell Preacher Curls

Two Arm Dumbbell Preacher Curls

Exercise Tips

  • Keep your upper arms flat on the bench the entire time

Two Arm Dumbbell Preacher Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Preacher Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Preacher Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Dumbbell Biceps

Starting Position: Position yourself behind the preacher bench, arms shoulder width apart and resting over the pad. Hold a dumbbell in each hand, palms facing up.

  1. 1 Exhaling, curl both hands towards your shoulders, keeping your upper arms flat against the bench.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.