Two-Arm Dumbbell Preacher Curl

What it is

This movement effectively isolates your biceps, targeting them for strength and growth. Using dumbbells and a preacher or incline bench, you provide stable support to maximize the tension on the muscle. It is designed to concentrate effort on developing the biceps.

Technique tips

• Maintain your upper arms firmly on the bench throughout the set.
• Inhale as you slowly lower the dumbbells to a full stretch.
• Exhale as you curl the weights, using only your biceps.
• Squeeze your biceps forcefully at the top of the movement.
• Avoid swinging the weight; focus on a controlled motion.
• Ensure a complete range of motion, from full extension to peak contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.