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Today, we're doing single-arm dumbbell hammer curls on a preacher bench. This move is perfect for targeting the brachialis, the muscle beneath your biceps. Strengthening the brachialis not only improves arm size but also helps define your bicep peak by pushing the biceps higher. • Set Up the Bench: • Adjust the seat of the preacher bench so your armpit sits snugly against the top of the pad when seated. • Position Yourself: • Sit down and grab a dumbbell in one hand with a neutral grip (palm facing inward). • Place your working arm on the preacher pad with your elbow slightly bent but fully supported. • The Curl: • Slowly curl the dumbbell upward while keeping your wrist neutral (palm stays facing inward throughout the movement). • Squeeze your brachialis at the top of the curl without allowing your upper arm to lift off the pad. • The Stretch: • Lower the dumbbell in a controlled motion until your arm is nearly fully extended, allowing a full stretch in the brachialis. • This stretch is key for isolating the muscle and improving its strength and size. • Reps and Rest: • Perform 3–4 sets of 10–12 reps per arm. Rest 60–90 seconds between sets and alternate arms to ensure balance. • Why This Works: • Using a single arm on the preacher bench ensures maximum focus and prevents cheating. The deep stretch at the bottom of the movement isolates the brachialis, which is essential for creating that well-defined bicep peak you’re after. • Again ensure you pick a reasonable weight and my pro tip is to ensure you're good with normal hammer curls before you jump straight into these if you're a beginner! • Also develop a good tempo, don't stay at the top or bottom for too long to allow good tension (good tension means better stimulation, better stimulation means biggerrrr biceeepssss!!! • #FitnessTips • #ArmWorkout • #BicepWorkout • #HammerCurls • #BrachialisFocus • #PreacherBench • #DefinedArms • #BicepPeak • #ArmDay • #DumbbellWorkout • #StrengthTraining • #GymMotivation • #ArmDefinition • #BicepGains • #BiggerArms • #BicepIsolation • #ArmStrength • #Weightlifting • #MuscleBuilding • #SingleArmCurls • #ArmPump • #BodybuildingTips • #FunctionalFitness • #BicepStretch • #ArmGrowth • #GymProgress • #FitnessMotivation • #WorkoutRoutine • #PreacherCurl • #Bicepfocus • #MuscleTone • #IsolationWorkout • #GymTips • #UpperBodyWorkout • #WorkoutMotivation • #FitLifestyle • #MuscleDefinition • #PeakBiceps • #TrainSmart • #ControlledReps
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