Upper armsDumbbellBeginner
Preacher Hammer Dumbbell Curl
Rest your upper arms on the preacher bench and hold the dumbbells with palms facing each other. The neutral grip stays fixed as you curl.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · setup
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).
02 · lower
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
03 · curl · Key step
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
04 · squeeze
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
