Preacher Hammer Dumbbell Curl
The Preacher Hammer Dumbbell Curl is a beginner dumbbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentDumbbell
LevelBeginner
How to do the Preacher Hammer Dumbbell Curl
- Place 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).As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.