Preacher Curl - Fitness Ball Dumbbell Hammer
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Fitness Ball Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Kneel on one side of a fitness ball. Hold dumbbells with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the ball with your triceps fully on the other side of the ball. This is the starting position. Curl the dumbbells up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Kneel on one side of a fitness ball holding dumbbells with a hammer grip. The triceps should be flat on the ball.
Kneel on one side of a fitness ball. Hold dumbbells with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Ensure that your armpits are against the top of the ball with your triceps fully on the other side of the ball. This is the starting position.
Step 2
Slowly curl the weight until your arms are straight.
Curl the dumbbells slowly up to your chin. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 3
Lower the dumbbells to the starting position.
Lower the dumbbells to the starting position. Inhale during this movement. Your armpit should be against the top of the ball and your upper arms should remain on the ball throughout the entire motion.