strength
Preacher Hammer Dumbbell Curl
Works the biceps, using dumbbell.
Specification
| Equipment | dumbbell |
| Primary muscles | biceps |
| Secondary muscles | forearms |
| Mechanic | isolation |
| Force | pull |
| Level | beginner |
| Category | strength |
How to do it
- Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
- As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.