Preacher Hammer Dumbbell Curl
Instructions:
- 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).
- As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Alternative exercises:
Incline Inner Biceps Curl
Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hang...
Seated Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behin...
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incl...