This exercise involves using dumbbells to perform a preacher curl, which targets the biceps and forearms. The hammer grip, where the palms face each other, adds an extra challenge to the exercise.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, which helps to increase arm strength and size
- Engages the brachialis muscle, which helps to add thickness to the upper arm
- Improves grip strength and forearm development
- Allows for a greater range of motion compared to traditional bicep curls
- Can be performed with a variety of weights and equipment, making it accessible for all fitness levels
How to perform
- Start by sitting on a preacher bench with a dumbbell in each hand.
- Place your upper arms on the preacher bench pad, making sure your elbows are at a 90-degree angle and your palms are facing each other.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary and your palms facing each other.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the dumbbells back down to the starting position, making sure to keep your elbows stationary.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary