Preacher Hammer Dumbbell Curl

Instructions

1. 1.Sit down at the preacher bench holding a dumbbell in each hand in a hammer grip (palms facing each other).
2. 2.Place your triceps on the padding. Your elbows should be straight with your shoulders and should remain stationary throughout the exercise. This is your starting position.
3. 3.Curl the barbell, contracting your biceps.
4. 4.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner.
• Remember to keep your elbows stationary, only your forearms should move.
• Variation: you can use a preacher machine instead.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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