Dumbbell Hammer Preacher Curl
Description
This exercise involves using dumbbells to perform a preacher curl, which targets the biceps and forearms. The hammer grip, where the palms face each other, adds an extra challenge to the exercise.
Muscle Group
Equipment Required
Dumbbell Hammer Preacher Curl Instructions
- Start by sitting on a preacher bench with a dumbbell in each hand.
- Place your upper arms on the preacher bench pad, making sure your elbows are at a 90-degree angle and your palms are facing each other.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary and your palms facing each other.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the dumbbells back down to the starting position, making sure to keep your elbows stationary.
- Repeat for the desired number of reps.
Dumbbell Hammer Preacher Curl Form & Visual
Dumbbell Hammer Preacher Curl Benefits
- Targets the biceps brachii muscle, which helps to increase arm strength and size
- Engages the brachialis muscle, which helps to add thickness to the upper arm
- Improves grip strength and forearm development
- Allows for a greater range of motion compared to traditional bicep curls
- Can be performed with a variety of weights and equipment, making it accessible for all fitness levels
Dumbbell Hammer Preacher Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Hammer Preacher Curl Variations & Alternatives
- Dumbbell Hammer Preacher Curl with alternating arms
- Dumbbell Hammer Preacher Curl with both arms at the same time
- Dumbbell Hammer Preacher Curl with a resistance band
- Dumbbell Hammer Preacher Curl with a barbell
- Dumbbell Hammer Preacher Curl with a cable machine
