Dumbbell Hammer Preacher Curl Simultaneous Arms

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on a preacher bench with your chest pressed against the pad, feet flat on the floor, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
2. Extend your arms fully over the bench pad, keeping a slight bend in your elbows to maintain tension on your biceps.
3. Curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms over the bench pad. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arms pressed against the pad to isolate your biceps.
• Avoid using momentum; perform the movement in a slow and controlled manner.
• Exhale as you curl the dumbbells towards your shoulders and inhale as you lower them.