Preacher Curl - Ball Dumbbell Hammer Single
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 beside 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 on the far side of the bar. This is the starting position. Curl the right dumbbell up to your chin while keeping your hand in a hammer grip. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the right dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Curl the left dumbbell up to your chin while keeping your hand in a hammer grip. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the left dumbbell 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 beside a fitness ball holding dumbbells with a hammer grip. The triceps should be flat on the ball.
Kneel beside 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 on the far side of the bar. This is the starting position.
Step 2
Slowly curl the right dumbbell to your chin.
Curl the right dumbbell slowly up to your chin while keeping your hand in a hammer grip. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 3
Lower the right dumbbell to the starting position.
Lower the dumbbell to the starting position. Inhale during this movement. Your upper arms should remain on the ball and your armpit on the top of the ball throughout the entire motion. Repeat as required.
Step 4
Slowly curl the left dumbbell to your chin.
Curl the left dumbbell slowly up to your chin while keeping your hand in a hammer grip. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 5
Lower the left dumbbell to the starting position.
Lower the left dumbbell to the starting position. Inhale during this movement. Your upper arms should remain on the ball and your armpit on top of the ball throughout the entire motion. Repeat as required.