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.

 

 

Exercise Slideshow

                            

 
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