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All exercises

Dumbbell alternate hammer preacher curl

Intermediate

Dumbbell alternate hammer preacher curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. 2Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. 3Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. 6Repeat for the recommended amount of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell lying preacher curlBarbell
  • Barbell reverse preacher curlBarbell
  • Olympic barbell hammer curlBarbell
  • Dumbbell alternate preacher curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell alternate hammer preacher curl

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