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Upper Arms · Dumbbell
Dumbbell Hammer Preacher Curl Simultaneous Arms
Dumbbell Hammer Preacher Curl Simultaneous Arms is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Hammer Preacher Curl Simultaneous Arms
- Sit on a preacher bench with your chest pressed against the pad, feet flat on the floor, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Extend your arms fully over the bench pad, keeping a slight bend in your elbows to maintain tension on your biceps.
- Curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms over the bench pad. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arms pressed against the pad to isolate your biceps.
- Avoid using momentum; perform the movement in a slow and controlled manner.
- Exhale as you curl the dumbbells towards your shoulders and inhale as you lower them.
Dumbbell Hammer Preacher Curl Simultaneous Arms alternatives
More biceps exercises
Dumbbell Hammer Preacher Curl Simultaneous Arms FAQ
What muscles does Dumbbell Hammer Preacher Curl Simultaneous Arms work?
Dumbbell Hammer Preacher Curl Simultaneous Arms mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Hammer Preacher Curl Simultaneous Arms?
You need a dumbbell.
How many sets and reps of Dumbbell Hammer Preacher Curl Simultaneous Arms should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hammer Preacher Curl Simultaneous Arms good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Hammer Preacher Curl Simultaneous Arms burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Hammer Preacher Curl Simultaneous Arms?
Other exercises for the biceps include Hammer Curl Resistance Band Simultaneous, Kettlebell Preacher Curl, Cable Preacher Curl and Barbell Preacher Curl.
For developers
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