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