Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
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.
Step-by-Step Form & Technique
- 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
Track Dumbbell Alternate Hammer Preacher Curl in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.