The Dumbbell One Arm Hammer Preacher Curl is an isolation exercise that targets the biceps brachii muscle. The preacher bench provides stability and helps to isolate the biceps, making this exercise effective for building strength and size in the biceps.
How to perform
To perform the Dumbbell One Arm Hammer Preacher Curl, follow these step-by-step instructions:1. Begin by setting up a preacher bench and adjusting the height so that your armpit is resting comfortably on the pad.
2. Grab a dumbbell with an overhand grip (palms facing in) in one hand. Your arm should be fully extended and hanging over the preacher bench.
3. Keep your elbow firmly pressed against the pad throughout the movement.
4. Exhale as you flex at the elbow, curling the weight towards your shoulder.
5. Hold for a brief moment at the top of the movement, squeezing the biceps.
6. Slowly lower the weight back to the starting position, inhaling as you do so.
7. Repeat for the desired number of repetitions on one arm before switching to the other arm.
8. Perform the same number of repetitions on each arm to ensure balanced muscle development.
It is important to maintain proper form throughout the exercise, keeping your back straight and not using momentum to swing the weight up. Start with a lighter weight to ensure you are performing the exercise correctly before increasing the load.
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.