Alternating Preacher Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Adjust the preacher bench so your armpits rest on the top edge of the pad.
2. Hold a dumbbell in each hand with palms facing each other, the backs of your upper arms flat on the pad.
3. Curl one dumbbell up, thumb leading, until the forearm is close to vertical.
4. Lower it slowly until the arm is almost straight.
5. Curl the other arm the same way and keep alternating.

Cues

• Keep the palms facing in the whole rep.
• Keep both upper arms on the pad, including the resting one.
• Slow down near the bottom, where the elbow is most exposed.

Common mistakes

• Turning the palm up during the curl.
• Dropping fast into a locked elbow.
• Lifting the shoulder off the pad on the working side.

Variations

• Alternating Dumbbell Preacher Curl
• Dumbbell Reverse Preacher Curl
• Single-Arm Dumbbell Preacher Curl
• Single-Arm Reverse-Grip Dumbbell Preacher Curl
• Single-Arm Preacher Hammer Curl
• Preacher Hammer Curl
• Standing Dumbbell Preacher Curl

Alternatives

• Preacher Curl
• Incline Dumbbell Curl