Exercise Detail

dumbbell alternate hammer preacher curl

The dumbbell alternate hammer preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench with a neutral grip to emphasize both the biceps and forearms. It helps build arm strength and muscle definition.

BicepsStrengthIntermediateMedia available

Equipment

Dumbbell

Instructions

Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

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