Alternate Hammer Curl vs Two-Arm Dumbbell Preacher Curl

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

The palms of the hands should be facing your torso. This will be your starting position.

While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

Slowly begin to bring the dumbbells back to starting position as your breathe in.

Repeat the movement with the left hand. This equals one repetition.

Continue alternating in this manner for the recommended amount of repetitions.

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

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 weights 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.