Strength / Dumbbell
A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.
Dumbbell
intermediate
isolation
Sit at a preacher bench with a dumbbell in each hand.
Rest your upper arms on the pad with palms facing each other.
Curl the dumbbells up while keeping your wrists neutral.
Squeeze your biceps at the top of the movement.
Lower the dumbbells with control.
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
