Preacher Hammer Dumbbell Curl
Palms face each other in a neutral hammer grip
- Level
- Beginner
- Equipment
- Dumbbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit at the preacher bench and rest your upper arms firmly against the angled pad.
- Hold a dumbbell in each hand with a neutral grip so palms face each other.
- Lower the weights slowly until your elbows are nearly straight and biceps feel stretched.
- Curl the dumbbells upward by flexing your elbows until forearms approach vertical.
- Squeeze your biceps hard at the top of the movement before lowering again.
Common mistakes
- Lifting elbows off the pad during the upward phase.
- Swinging the torso to generate momentum for the lift.
- Stopping the descent early and failing to fully stretch the muscle.
- Rotating wrists into a supinated grip midway through the curl.
Safety
Do not hyperextend your elbows at the bottom of the movement under heavy load.
Tips
- Keep your pinky fingers slightly higher than your thumbs to maximize brachialis activation.
- Press your triceps into the pad throughout the set to prevent cheating.
- Control the negative phase for two seconds to increase time under tension.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
