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dumbbell alternate hammer preacher curl
upper armsbicepsdumbbell
dumbbell alternate hammer preacher curl demonstration

Instructions

  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.

Secondary Muscles

forearms

Additional Information

The dumbbell alternate hammer preacher curl is a dumbbell-based exercise that primarily targets the biceps. This exercise is particularly effective for upper arms development and can be incorporated into various workout routines.

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