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Preacher Hammer Dumbbell Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Preacher Hammer Dumbbell Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand using a neutral grip.

Step 2

Sit on a preacher bench and place your upper arms on the pad. Keep your back straight and your chest touching the pad.

Step 3

Lift the dumbbells until they’re at shoulder level. Make sure that only your forearms will move and your upper arms remain stationary all throughout the movement. This is your starting position.

Step 4

Slowly lower the dumbbells until your biceps are fully stretched and your arms are fully extended forward. Inhale as you do this.

Step 5

Pause for a moment then slowly curl the dumbbells up until you’re back to your starting position. Once at the top, squeeze your biceps. Exhale as you do this movement.


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