Preacher Hammer Dumbbell Curl

DumbbellBeginnerIsolation
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Quick answer

Preacher Hammer Dumbbell Curl is a beginner isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Preacher Hammer Dumbbell Curl

  1. 1

    Sit down at the preacher bench holding a dumbbell in each hand in a hammer grip (palms facing each other).

  2. 2

    Place your triceps on the padding. Your elbows should be straight with your shoulders and should remain stationary throughout the exercise. This is your starting position.

  3. 3

    Curl the barbell, contracting your biceps.

  4. 4

    Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.

Form cues

  • Perform the reps slowly and in a controlled manner.
  • Remember to keep your elbows stationary, only your forearms should move.
  • Variation: you can use a preacher machine instead.

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