Beginner
DUMBBELL ALTERNATE PREACHER 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 Sit on a preacher bench with a dumbbell in each hand, palms facing up.
2
Step:2 Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
3
Step:3 Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
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Step:4 Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
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Step:5 Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
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Step:6 Repeat the movement with your left arm.
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Step:7 Continue alternating arms for the desired number 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
