Dumbbell Preacher Hammer Curl exercise animated demonstration

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Dumbbell Preacher Hammer Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Preacher Hammer 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

1

Stand up straight with a dumbbell in each hand, palms facing your torso.

2

Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

3

This will be your starting position.

4

Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

5

Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

6

Hold the contracted position for a brief pause as you squeeze your biceps.

7

Then, inhale and slowly begin to lower the dumbbells back to the starting position.

8

Repeat for the recommended amount of repetitions.

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