Preacher Hammer Dumbbell Curl

Also called preacher hammer curl and hammer preacher curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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).

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

Cues

• Arms on the pad, palms facing.
• Lower to a full stretch.
• Curl up, squeeze 1 second.
• Take 3 seconds down.

Common mistakes

• Elbows lifting off the pad.
• Bouncing the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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