Preacher Hammer Dumbbell Curl

Curl Predicador Martillo con Mancuerna

beginnerdumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

bicepsforearms

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Coloca los brazos superiores sobre el banco predicador con una mancuerna en cada mano, palmas enfrentadas (agarre neutro).
Inhalando, baja lentamente las mancuernas hasta la extensión completa del bíceps.
Exhalando, usa los bíceps para curvar los pesos hasta la contracción completa a la altura de los hombros.
Aprieta los bíceps un segundo en la posición contraída y repite las repeticiones recomendadas.