TETSUDumbbell Alternate Hammer Preacher Curl
The Dumbbell Alternate Hammer Preacher Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Alternate Hammer Preacher Curl
- Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Common questions
What muscles does the Dumbbell Alternate Hammer Preacher Curl work?
The Dumbbell Alternate Hammer Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Alternate Hammer Preacher Curl?
You need a dumbbell to perform the Dumbbell Alternate Hammer Preacher Curl.
How many sets and reps of the Dumbbell Alternate Hammer Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Alternate Hammer Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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