Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis (Main Target) |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Sit on a preacher bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip, arms fully extended down by your sides.
Position your upper arms and elbows against the preacher bench pad.
Keep your back straight and shoulders back throughout the movement.
Curl both dumbbells towards your shoulders simultaneously while maintaining a neutral grip.
Lower the dumbbells back down under control, then repeat the movement.
Benefits
The dumbbell hammer preacher curl simultaneous arms targets the brachialis, brachioradialis, and biceps, promoting muscle growth and strength. By using a neutral grip and performing the curl on a preacher bench, it isolates the biceps and minimizes cheating movements, leading to improved muscle development and definition.
Equipments
