Dumbbell Preacher Hammer Curl

Muscles worked

Setup

1. Adjust the preacher bench height so the top of the pad fits snugly into your armpits while seated or standing.
2. Grasp a dumbbell with a neutral grip (palm facing your midline) and rest your arm fully against the pad.
3. Position your feet shoulder-width apart and plant them firmly on the floor for stability.
4. Ensure your triceps and the back of your upper arm are in total contact with the padding.

How to do it

1. Exhale as you curl the dumbbell toward your shoulder, keeping your wrist neutral and your arm flat against the pad.
2. Squeeze the muscle hard at the top of the movement, ensuring your elbow remains the only pivot point.
3. Inhale as you slowly lower the weight back to the starting position over a 3-second count.
4. Stop just short of a full elbow lockout to maintain tension before starting the next repetition.

Form checklist

• Keep your wrist straight and firm; do not let it tilt toward your forearm.
• Maintain constant contact between your armpit and the top of the bench pad.
• Avoid leaning your torso back or using momentum to swing the weight up.
• Keep your shoulders retracted and down to prevent them from rolling forward.

Pro tips

• Focus on pressing your triceps into the pad throughout the entire set to maximize mechanical tension on the brachialis.
• Imagine driving the thumb side of your hand toward the ceiling to ensure you maintain a true neutral grip.

Make it harder

• Incorporate a 2-second pause at the midpoint (90-degree angle) during the lowering phase to increase time under tension.
• Use a fat grip attachment or wrap a small towel around the dumbbell handle to further challenge your grip and forearm strength.

Frequently asked

What muscles does the dumbbell preacher hammer curl work?

The dumbbell preacher hammer curl primarily targets the biceps.

What equipment do you need for the dumbbell preacher hammer curl?

The dumbbell preacher hammer curl uses dumbbell.

Is the dumbbell preacher hammer curl good for beginners?

The dumbbell preacher hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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