Dumbbell Alternate Hammer Preacher Curl

Setup

1. 01Sit at a preacher bench holding two dumbbells.
2. 02Rest both upper arms flat on the pad.
3. 03Hold the dumbbells with palms facing each other.
4. 04Extend both arms almost fully to start.

Execution

1. 01Curl one dumbbell up keeping the neutral grip.
2. 02Squeeze briefly at the top of the curl.
3. 03Lower it under control to near full extension.
4. 04Repeat with the other arm, alternating each rep.

Checkpoints

• -The backs of both upper arms stay on the pad.
• -Palms stay facing each other the whole rep.
• -The lowering phase is slower than the lift.
• -The non-working arm stays extended and still.

Common mistakes

• -Lifting the elbow off the pad at the top.
• -Bouncing out of the stretched bottom position.
• -Rotating the wrist into a supinated curl.
• -Shortening the range as the set gets hard.