Two-Arm Dumbbell Preacher Curl

Two-Arm Dumbbell Preacher Curl is a strength - pad-supported flexion with independent weights exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - pad-supported flexion with independent weights

Exercise technique

Pad
Set preacher height to support the upper arms.
Grip
Hold each dumbbell with palm facing up.
Position
Set upper arms evenly on the pad.
Lower
Slowly extend both elbows without moving shoulders.
Bottom
Stop at a comfortable lengthened angle without hard lockout.
Curl
Raise forearms together to bring dumbbells toward your shoulders.
Squeeze
Pause briefly, then begin another controlled descent.

Key technique points

Match arm travel.
Keep wrists neutral.
Do not collide the dumbbells.
Keep arms on the pad.
Start smoothly from the bottom.
Exhale as you lift.

Common mistakes

Raising one arm early

Do not create an uncontrolled rhythm difference between independent loads.

Locking at the bottom

Do not forcefully load the extended elbow at end range.

Lifting the upper arm

Do not pull forward from the shoulder and lose preacher support.

Bending the wrist

Do not finish bringing the dumbbell closer by bending the hand.

Raising the torso

Do not use body momentum over the pad.

Releasing the descent

Do not fall uncontrollably into the bottom stretch.

Frequently asked questions