Alternating Dumbbell Hammer Preacher Curl - Great Form and Tips

Alternating Dumbbell Hammer Preacher Curl – Great Form and Tips

Alternating Dumbbell Hammer Preacher Curls are genuinely a nice way to work your arms. Are you searching for a new exercise that through exceptional technique you will get stronger biceps efficiently? Look no further, you must utilize this step by step tutorial to help you get reach your bigger bicep goals.

Alternating Dumbbell Hammer Preacher Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Preacher Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Alternating Dumbbell Hammer Preacher Curl Procedure

  • Get started by taking the dumbbells and get seated on your preacher bench.
  • Lift one dumbbell up to your shoulder without rotating your forearm, like you were swinging a hammer.
  • Then lower it back down until your arm is straight.
  • Next, complete your rep by doing the same thing on your other arm.
  • Continue until you have completed a whole set.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


For you to attain the highest quality muscle development, you need to focus on these powerful tips. Furthermore, when you want to protect yourself against injuries, you would be wise to adopt these tips.

  • Have A Spotter So That You Will Continue Yourself Past Fatigue. You may only go so far alone, a partner will be able to guide you to push your muscular tissue further than where you on your own can go. Subsequently you will work your muscle tissues down some more and afterward your muscle tissue will build returning even bigger with rest.
  • You Should Make Sure That You Schedule Recovery Days. In alternative to recovery you could incorporate into your program with rowing. Just understand to permit your muscles to recover, healing is the only time your muscles grow.
  • Always Keep A Training Record. You ought to have a record of every single weights, sets and repetitions. When you are top of the class you will in addition note your rest times. Generally there are a lot of excellent apps to use a record, or you can easily try a little pocket book.
  • Do The Minimum 3 Of 8-20 Repetitions For Muscle Bulk. There are several theories regarding how Muscle Growth is induced, but all come to an agreement that sets of 60-80% of your respective 1RM are going to resulted in hypertrophy.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to keep from making these typical issues to keep superb form and see rapid gains. Additionally, when you stay away from these issues you will reduce the probability of having injuries.

  • Don’t Make It To Easy. The main way to get gains is to challenge yourself.
  • Don’t Relax Your Abs. Maintaining your abs tight to protect your spinal column by maintaining your internal pressure.
  • Avoid The Urge To Forget About Rest Times. Over training might in fact make you weakened in lieu stronger.

To Avoid More Bodybuilding Mistakes Look Here.

Alternating Dumbbell Hammer Preacher Curl Recap

You should immediately have the means to complete alternating dumbbell hammer preacher curl flawlessly. Now your following step is to implement alternating dumbbell hammer preacher curl as an element of a long term exercise regime to grow your Biceps.

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