Preacher Hammer Dumbbell Curl
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General info
How to perform exercise
- Place 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).
- As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Variations:
- This exercise can be performed using one arm at a time to better isolate your biceps or in alternating fashion.
- You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles: Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Preacher Hammer Dumbbell Curl» are among the best rated by athletes.
Mass Gain
Exercise substitutions
You can try replacing the exercise «Preacher Hammer Dumbbell Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Preacher Hammer Dumbbell Curl
Author: AtletIQ: on
Preacher Hammer Dumbbell Curl — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Preacher Hammer Dumbbell Curl»
