Dumbbell Alternate Hammer Preacher Curl

Exercise Details

Body Part

Upper Arms

Equipment

Dumbbell

Target Muscle

Biceps

1

Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.

2

Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.

3

Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

4

Hold the contracted position for a brief pause as you squeeze your biceps.

5

Inhale and slowly begin to lower the dumbbells back to the starting position.

6

Repeat for the recommended amount of repetitions.

forearms