Preacher Hammer Dumbbell Curl
Muscles worked
Instructions
- 1Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
- 2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Preacher Hammer Dumbbell Curl
The preacher hammer dumbbell curl combines two effective principles: the preacher pad locks the shoulder in place to fully isolate the biceps, while the neutral (hammer) grip recruits the brachialis and brachioradialis in addition to the biceps itself. This neutral grip is also gentler on the wrist and elbow than the standard supinated preacher curl grip. It's an excellent exercise for building overall arm thickness, not just the biceps peak, while guaranteeing very strict execution thanks to the preacher pad's support.
check_circleBenefits
- check_circleStrict isolation thanks to the preacher pad support
- check_circleRecruits the brachialis in addition to the biceps
- check_circleNeutral grip more comfortable for the wrist
- check_circleBuilds overall arm thickness
lightbulbExecution tips
- lightbulbKeep the upper arms firmly pressed against the pad
- lightbulbLower until you feel a full stretch without lifting the arms off
- lightbulbDon't slam the elbow locked at the bottom
- lightbulbSqueeze hard at the top before lowering again
warningCommon mistakes
- warningLifting the arms off the pad near the top
- warningSlamming the elbow locked at the bottom position
- warningUsing a load too heavy that breaks form
- warningRushing the descent instead of controlling it
helpFrequently asked questions
What's the difference with a standard preacher curl?expand_more
The neutral hammer grip recruits the brachialis and forearm more, while the standard supinated grip targets the biceps peak more.
Should I fully lock the elbow at the bottom?expand_more
No, keep a slight bend to protect the joint and maintain tension on the biceps.
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