Dumbbell alternate hammer preacher curl

How to do it

1. 1Sit on a Scott bench holding a dumbbell in each hand with palms facing your torso and arms fully extended.
2. 2Keep the upper arms fixed and exhale while lifting the weight, contracting the biceps.
3. 3Continue lifting until the biceps are fully contracted and the dumbbells are at shoulder height.
4. 4Hold the contracted position for a brief pause while you squeeze the biceps.
5. 5Inhale and lower the dumbbells slowly back to the starting position.
6. 6Repeat the recommended number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.