Beginner
DUMBBELL PEACHER HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with a dumbbell in each hand, palms facing your torso.
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Step:2 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
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Step:3 This will be your starting position.
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Step:4 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
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Step:5 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
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Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:7 Then, inhale and slowly begin to lower the dumbbells back to the starting position.
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Step:8 Repeat for the recommended amount of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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