Preacher Hammer Dumbbell Curl - Biceps

·         Position yourself (as shown in the picture) on a preacher bench.

·         Hold a dumbbell in each hand with your palms facing each other.

·         During the entire exercise, make sure that your arms stay on the bench.

·         Bring the dumbbells down to a position where your arms are straight.

·         Start curling while your palms face each other.

·         Go up until your forearms are in direct contact with your biceps.

·         Slowly return to the bottom position. Repeat the exercise.

·         The exercise can also be performed alternately using one arm at a time.