{"id":13525,"date":"2019-11-27T14:59:50","date_gmt":"2019-11-27T14:59:50","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13525"},"modified":"2019-11-28T05:37:36","modified_gmt":"2019-11-28T05:37:36","slug":"dumbbell-hammer-preacher-curl","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/dumbbell-hammer-preacher-curl\/","title":{"rendered":"Dumbbell hammer preacher curl"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Brachioradialis<\/li>\n<li><strong>Synergists:<\/strong> Biceps Brachii, Brachialis<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a pair of dumbbells, sit on the preacher bench.<\/li>\n<li>Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Inhale as you lower the dumbbells until your elbows are almost fully extended.<\/li>\n<li>Exhale as you curl the dumbbells back up toward your shoulders.<\/li>\n<li>Hold for a count of two at the top of the movement and squeeze your biceps.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Only your forearms should move.<\/li>\n<li>Adjust the seat so that you can position the whole of the backs of your upper arms flat on the arm rest, from your armpits to your elbows.<\/li>\n<li>You can perform the dumbbell hammer preacher curl with one arm at a time or, as described, with both arms simultaneously. Alternate to add variation and get the benefits of both variations.<\/li>\n<li>Your brachioradialis is the target and not your biceps brachii because the brachioradialis is the primary elbow flexor when you use a neutral grip. What\u2019s more, when your elbow is positioned in front of your body, your biceps (especially the inner or short head) is put into a state of mechanical disadvantage (active insufficiency).<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the preacher bench. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest. Execution Inhale as you [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13527,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,745,759],"tags":[],"class_list":["post-13525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-antivrachionion","category-proponisi-dynamis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dumbbell hammer preacher curl - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/dumbbell-hammer-preacher-curl\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell hammer preacher curl - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the preacher bench. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest. 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