Exercise guide
Dumbbell Hammer Preacher Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The Dumbbell Hammer Preacher Curl targets the brachialis and brachioradialis while using the bench to eliminate momentum, providing superior isolation for forearm and bicep thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the preacher bench height so your armpits rest comfortably against the top of the slanted pad.
- Sit or stand behind the bench and grab a dumbbell with a neutral grip (palms facing inward).
- Extend your arm fully across the pad, ensuring your triceps are in complete contact with the surface.
- Place your non-working hand on the bench or your hip to stabilize your torso.
How to do it
- Exhale and curl the dumbbell upward toward your shoulder while keeping your palm facing inward.
- Squeeze your bicep and forearm at the top of the movement for one second, ensuring your elbow stays glued to the pad.
- Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
- Stop just short of full elbow lockout at the bottom to maintain constant tension on the muscle.
Form checklist
- Keep the back of the upper arm firmly pressed against the pad at all times.
- Maintain a neutral 'hammer' grip without rotating the wrist.
- Ensure your shoulders remain square and do not hunch forward during the curl.
- Avoid leaning back or using torso momentum to lift the weight.
Pro tips
- Focus on driving the thumb side of your hand toward your shoulder to maximize the engagement of the brachialis.
- Keep your wrist rigid; letting the wrist 'flop' reduces the tension on the forearm and brachioradialis.
Make it harder
- Incorporate a 2-second isometric hold at the 90-degree angle during the lowering phase.
- Use a 'fat grip' or wrap a towel around the dumbbell handle to increase grip and forearm activation.
Frequently asked
- What muscles does the dumbbell hammer preacher curl work?
- The dumbbell hammer preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell hammer preacher curl?
- The dumbbell hammer preacher curl uses dumbbell.
- Is the dumbbell hammer preacher curl good for beginners?
- Yes. The dumbbell hammer preacher curl is a beginner-friendly movement and a strong foundation to build on.