Dumbbell Alternate Hammer Preacher Curl

bicepsupper armsdumbbell

Learn how to do the Dumbbell Alternate Hammer Preacher Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell Alternate Hammer Preacher Curl exercise demonstration showing proper form

How to Do the Dumbbell Alternate Hammer Preacher Curl

Follow these steps to perform the Dumbbell Alternate Hammer Preacher Curl with correct form:

  1. 1Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. 2Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. 3Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. 6Repeat for the recommended amount of repetitions.

Dumbbell Alternate Hammer Preacher Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

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