Biceps · Dumbbells
Dumbbell Hammer Preacher Curl
The dumbbell hammer preacher curl is an isolation exercise designed to place direct tension on the brachialis, brachioradialis, and biceps brachii. By securing the arms against a preacher pad, it eliminates body momentum, making it an effective movement to place in the middle or end of an arm workout for lifters of any experience level.
How to do it
- Sit at a preacher bench with your arms resting on the pad, holding dumbbells with a neutral (hammer) grip, palms facing each other.
- Curl the dumbbells up towards your shoulders, keeping your palms facing each other throughout.
- Squeeze your biceps at the top.
- Lower the dumbbells back down with control.
Common mistakes
- Lifting the elbows off the pad during the curl shifts the tension away from the target muscles and onto the anterior deltoids.
- Dropping the dumbbells quickly into a hard lockout at the bottom puts excessive, dangerous stress on the biceps tendons.
- Rotating the palms upward into supination during the lift defeats the purpose of targeting the brachialis via the neutral hammer grip.
- Leaning your torso backward to heave the weight up bypasses the strict isolation provided by the bench.
Tips
- Adjust the seat so your armpits rest comfortably over the top edge of the pad without hunching your shoulders.
- Lower the dumbbells under control for two to three seconds, stopping just short of a complete elbow lockout.
- Hold a deliberate contraction at the top of each repetition to maximize time under tension in the working muscles.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions to focus on muscular hypertrophy. Keep rest periods between sets around 60 to 90 seconds.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the primary benefit of using a hammer grip on the preacher bench?
The neutral grip shifts the mechanical load toward the brachialis and forearm flexors, helping push the biceps muscle up and adding thickness to the upper arm.
Can this exercise be performed one arm at a time?
Yes, performing the curl unilaterally can help correct strength imbalances and allows you to focus fully on the mind-muscle connection in each arm.
