Dumbbell Alternate Hammer Preacher Curl

Coaching cues

• 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.