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Alternating
Dumbbell
Preacher
Curls
Here
we
add
density
and
thickness
to
the
lower
aspect
of
your
biceps,
for
sleeve
busting
arms!
Implementation:
(A)
Grasp
a
dumbbell
in
each
hand.
Position
yourself
against
the
preacher
curl
bench,
your
arms
extending
over
it.
This
angle,
which
transfers
a
lot
more
stress
to
the
lower
area
of
the
bicep.
Hold
the
dumbbells
with
an
underhand
grip.
(B)
Keeping
your
body
steady,
curl
one
weight
up
and
twisting
your
wrist
slightly,
bringing
the
thumb
down
and
little
finger
up,
this
gets
a
maximum
peak
contraction.
Curl
the
weight
as
high
as
possible,
then
bring
it
back
down
under
control
through
the
same
arc,
at
the
same
time
curl
the
other
weight
up
so
that
both
dumbbells
are
in
motion
and
twisting
the
wrist
of
the
other
hand
as
you
bring
it
up.
Keep
alternate
Curling
until
you
have
done
the
necessary
reps
for
both
arms.
Make
sure
you
fully
extend
and
contract
the
arm
to
get
the
best
possible
range
of
motion.
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