Two-Arm Dumbbell Preacher Curl

Biceps

Two-Arm Dumbbell Preacher Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A biceps curl on a preacher bench with two dumbbells, where the pad prevents swinging and isolates the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the preacher bench so your armpits sit at the top of the pad and your arms lie flat on it.
2Hold a dumbbell in each hand with your palms facing up and your arms extended.

How to perform

1Curl both dumbbells up toward your shoulders by bending the elbows.
2Squeeze your biceps at the top.
3Lower the dumbbells slowly until your arms are nearly straight.
4Repeat without lifting your upper arms from the pad.