Dumbbell Alternating Hammer Preacher Curl

Arms · Dumbbell · Beginner

How to do it

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.

Muscles worked

Primary: Biceps
Secondary: Forearms

Related exercises

Barbell Curl

Dumbbell Biceps Curl

Dumbbell Hammer Curl

Alternating Dumbbell Curl (Ball Balance)

Alternating Stability Ball Dumbbell Curl

Alternating Stability Ball Dumbbell Hammer Curl