Two-Arm Dumbbell Preacher Curl

This one is a strict little honey hunt for your arms. With your upper arms planted on the preacher pad, the dumbbells have nowhere to hide, so your biceps and upper forearms do the hard work without much help from the rest of the body.

Instructions

1. Sit on the preacher bench with a dumbbell in each hand.
2. Rest your upper arms flat on the pad.
3. Start with arms nearly straight and palms facing up.
4. Curl both dumbbells toward your shoulders.
5. Pause briefly at the top without lifting your elbows.
6. Lower the dumbbells slowly to the start position.

Benefits

• Builds stronger arms for pulling tasks
• Improves control during curling movements
• Limits body swing and cheating
• Adds size to the front of arms

Key Points

• Keep your upper arms glued to the pad
• Move both dumbbells with steady control
• Curl through a full comfortable range
• Keep your wrists straight
• Lower the weights slowly

Common Mistakes

• Lifting elbows off the pad
• Swinging the weights upward
• Cutting the lowering phase short
• Using weights that are too heavy
• Bending wrists back