ALTERNATING DUMBBELL HAMMER CURL (On Preacher Bench)
Alternating Dumbbell Hammer Curl (Preacher Style)
Alternate Name: -
Sit down on a preacher bench and rest your elbows and upper arms comfortably on the pad. Grab a hold of the dumbbells and hold them up "hammer style". This is your starting position.
Lower one dumbbell down until your arm is almost fully extended and then raise it back up until your forearm is almost completely vertical. Then do the same with the other side. You should always keep tension in your biceps. Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This is a great exercise for the lower head of the biceps. This is what gives your biceps that full elongated look. Some people often neglect this part of the biceps and focus mostly on building the center "bulge" which is great but still not complete without a nicely developed lower head.
Thus, hammer-style exercise are great for developing this lower area of your biceps. Whether you do them standing or seated is not as important as doing them with dumbbells. Dumbbells are the best when it comes to building your "guns". Doing hammer-style exercise with machines is good but not as effective as with dumbbells. Therefore, if you want to build size dumbbells are the best way to go!