The Dumbbell Alternate Hammer Preacher Curl is an exercise that targets the biceps and helps to increase arm strength and muscle definition. This exercise is performed using a preacher curl bench and dumbbells.
How to perform
Here is a step-by-step guide on how to perform the Dumbbell Alternate Hammer Preacher Curl:1. Start by setting up the preacher curl bench at a comfortable height for you to sit on and place a dumbbell in each hand.
2. Sit on the preacher curl bench and place your upper arms on the angled pad, ensuring that your armpits are against the top of the pad.
3. Position your hands so that your palms are facing each other (hammer grip) and your arms are fully extended downwards.
4. Keeping your upper arms stationary, exhale and curl one dumbbell upwards towards your shoulder while keeping your wrist in a neutral position.
5. Hold the contraction at the top of the movement for a second, then slowly lower the dumbbell back to the starting position.
6. Repeat the movement with the other arm, alternating between each arm for the desired number of repetitions.
7. Avoid swinging the weights or using momentum to lift the dumbbells, as this can reduce the effectiveness of the exercise and increase the risk of injury.
8. Perform 3-4 sets of 10-12 repetitions on each arm, rest for 60-90 seconds between sets, and adjust the weight as needed to challenge yourself while maintaining proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.