The preacher hammer curl with dumbbells is an exercise that specifically targets the short head of the biceps. Hammer curls always train the brachialis as well.
Exercise
Preacher Hammer Curls
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel, Preacher Curl Bank
Tutorial
1
Take a Scott bench and adjust it so that it fits your height. Sit on it and keep your back straight.
2
Take one dumbbell in each hand and place your arms on the support surface. Hold the dumbbells in a neutral grip (palms facing inwards).
3
Push the dumbbells upwards until your arm is fully bent and your hand is close to your shoulder. Keep your upper arms and wrists in the same position. Exhale as you do this.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the elbow pad. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury. Keep your back straight throughout the exercise. Use the full range of motion and keep the wrist straight and stable so as not to overload the forearm. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
Preacher Curl bench
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