Preacher Hammer Dumbbell Curl

How to perform

1. 01Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
2. 02As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
3. 03As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
4. 04Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.