Arms · Dumbbell · Isolation · Beginner

Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl, start position — Start

Preacher Hammer Dumbbell Curl, end position — End

PrimarySecondary

Main muscles: Biceps
Also working: Forearms

How to do it

Place 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).
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Swaps on other equipment

Each has the biceps as its main muscle and is also a pull, on a different piece of equipment.

Other bicep exercises

One Arm Dumbbell Preacher Curl · Dumbbell
Overhead Cable Curl · Cable
Preacher Curl · Barbell
Reverse Barbell Curl · Barbell
Reverse Barbell Preacher Curls · EZ Bar
Reverse Cable Curl · Cable

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake