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Dumbbell Alternating Preacher Curl (Hammer)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Forearms
Recommended Equipment
Machine - Strength
How to do it
Steps :
1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor.
2.) Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you.
3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count.
4.) Return back to the starting position and repeat with the opposite arm.
5.) Repeat for as many reps and sets as desired.
