Preacher Bench Hammer

Using a preacher bench is an excellent way to help isolate the biceps muscle, and as such a lighter weight than normal should be used.

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Begin the exercise with both arms extended down straight, over the preacher bench, holding the dumbbells in a hammer action (palms facing each other - thumbs on top).

Focus on keeping your upper arms and elbows in contact with the preacher bench throughout the lift, whilst you smoothly pull the weight up towards your shoulders. You can work either both arms at once, or in a alternate (single) arm fashion.

Its essential for correct technique that the bench be setup correctly for you, when seated you should be able to lift and lower the weight without having to lean over (seat to high) or raised shoulders (seat to low).

It would be wise to perform a few reps with a light weight just to make sure that the bench feels OK. It is also important to remember that the hardest part of this exercise is the beginning lift phase when your arms are fully extended.

The lowering phase should also be under control, making a note that the hardest part is your initial lifting phase, always work this and any other exercise within your own strength / fitness limits. If you're leaning over or coming off the seat at the start of your lift, then your not isolating your biceps, the weight is to heavy if you need to use other muscles to help with the lift.

Avoid leaning forward during the movement, concentrate on keeping your shoulders pulled back.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.