Preacher's HammerDumbbell Curls
Main exercises: biceps, forearms.
1. Place the upper parts of both arms on the preacher's bench, with a dumbbell in each hand, palms facing each other (neutral grip ).
2.As you inhale, slowly lower Hold dumbbells until your upper arms are extended and your biceps are fully stretched.
3.As you exhale, curl the weight through your biceps until your biceps are fully contracted and the dumbbell At shoulder height, squeeze at the top for one second.
Notes:
< strong>1.This exercise can be performed one arm at a time to better isolate your biceps. It can also be done in an alternating mannerby.
2.You can use a low pulley instead of dumbbells to perform this move.
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