Animated GIF · Available via API
gif_boxDumbbell Alternate Hammer Preacher Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Alternate Hammer Preacher Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
grid_view More Upper Arms Exercises
Use this data in your app
Access Dumbbell Alternate Hammer Preacher Curl and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Upper Arms exercises