Hammer grip preacher curl with dumbbells (alternating)
The alternate hammer preacher curl with dumbbell offers multiple benefits for athletes. This exercise primarily targets the biceps brachii, brachialis, and brachioradialis muscles, while also engaging the forearm muscles. It supports muscle hypertrophy and strength development, especially in the arms, enhancing grip strength crucial for various sports. By isolating the biceps on the preacher bench, athletes can achieve better control and form, preventing injuries. This exercise is ideal for those seeking to improve upper body strength, endurance, and athletic performance.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
11kg
Avg. weight
25lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the preacher bench while holding a pairof dumbbells.
- 2Keep your elbows flexed and palms facing each other in a neutral or hammer grip.
- 3Place the backs of your upper arms flat on the arm rest.
- 4Inhale and slowly lower the dumbbells until your elbows are almost fully extended.
- 5Exhale as you curl the dumbbells back up toward your shoulders.
- 6Hold for a count of two at the top of the movement and squeeze your biceps.
- 7Repeat the movement for the desired number of repetitions.
Tips & Tricks
Maintain a Neutral Grip: Keep your palms facing each other throughout the movement to fully benefit from the hammer grip and engage the brachialis muscle effectively.
Control the Movement: Focus on slow and controlled movements, particularly when lowering the dumbbell. This increases time under tension and maximizes muscle growth and strength.
Avoid Full Extension: Don’t lock out your elbows at the bottom of the movement. Keeping a slight bend in your elbows reduces the risk of injury and maintains constant tension on the biceps.
Keep the Dumbbell Aligned: Ensure that the dumbbell stays aligned with your forearm. This alignment helps maintain proper form and prevents undue stress on your wrists.
Use Moderate Weights: Opt for a weight that allows you to perform the exercise with proper form throughout all your reps. Avoid using excessively heavy weights which can compromise your technique and increase the risk of injury.
Eliminate Momentum: Avoid using your body to swing the weights up. The goal is to isolate the biceps and brachialis, so focus on using only those muscles to lift the dumbbells.
Breath Control: Inhale deeply before starting the curl, and exhale as you lift the dumbbell. Proper breathing can help stabilize your core and improve overall performance.
Range of Motion: Ensure you are using a full range of motion by lowering the dumbbell until your arm is almost fully extended and curling it up as high as possible without moving your upper arm from the bench.
Alternating Focus: Since this exercise is done alternating, make sure you focus equally on each arm to ensure balanced strength and hypertrophy.
Warm-Up: Always warm up your biceps and forearms before attempting any isolation exercises to prevent strain and injury. Warm muscles perform better and recover more efficiently.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
