How to do: Preacher Hammer Dumbbell Curl

Bicepsbeginnerdumbbell

Preacher Hammer Dumbbell Curl — starting position — Start position

Preacher Hammer Dumbbell Curl — finishing position — Finish position

Step-by-step instructions

1Place 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).
2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
3As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

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More Biceps exercises

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Photos & base instructions from the open-source Free Exercise DB (public domain).