Dumbbell alternate hammer preacher curl

How to do it

1. 1Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
2. 2Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
3. 3Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
6. 6Repeat for the recommended amount of repetitions.