Description

The dumbbell alternate hammer preacher curl is an isolation exercise that targets the biceps, forearms, and brachialis. It helps in building upper arm strength and size.

Starting Position

Sit on the preacher bench with your armpits positioned on top of the bench. Hold a dumbbell in each hand with palms facing each other and arms fully extended.

Technical Execution

Alternate curling one dumbbell towards the shoulder while keeping the opposite arm static. Lower the weight with control and repeat on the other side.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and contracting the biceps at the top.

Variations

Variations include using an EZ barbell or a cable machine for this exercise.

Common Mistakes

Common mistakes include using momentum to swing the weights, not maintaining proper form, and lifting too heavy weights.

Practical Advice

Focus on controlled movements, squeeze the biceps at the top of the movement, and avoid excessive swinging of the weights.

Additional Notes

Ensure to keep the elbows stable on the preacher bench throughout the exercise to maximize biceps engagement.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms