Preacher Hammer Dumbbell Curl
strength beginner arms pull isolation
Instructions
- 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.
Set timer
12 reps per set. Rest between sets:
12×
Primary Muscles
biceps
Secondary Muscles
forearms
Equipment
dumbbell