Preacher Curl - Dumbbell Hammer
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Biceps Forearms Strength Dumbbell Preacher Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit at a preacher bench, with your feet flat on the floor. 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 bench pad with your triceps on the pad. 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
Sit at the preacher bench holding dumbbells with palms facing inwards. The triceps should be flat on the pad.
Sit at a preacher bench, with your feet flat on the floor. 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 bench pad with your triceps on the pad. This is the starting position.
Step 2
Slowly curl the dumbbells to your chin.
Curl the dumbbells slowly up to your chin. Squeeze the biceps at the top of the movement. Exhale during this movement. Keep the triceps flat on the pad.
Step 3
Lower the dumbbells to the starting position.
Lower the dumbbells to the starting position with the elbows extended. Inhale during this movement. Your upper arms should remain on the pad throughout the entire motion.