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, palms facing each other, with the backs of the upper arms flat on the pad.
3. Curl the dumbbells up until the forearms are close to vertical, thumbs pointing up.
4. Lower slowly until the arms are almost straight.

Cues

• Keep the upper arms on the pad.
• Keep the palms facing in from bottom to top.
• Slow down near the bottom, where the elbow is most exposed.

Common mistakes

• Turning the palms up during the curl.
• Dropping fast into a locked elbow.
• Lifting the shoulders and elbows off the pad.

Variations

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

Alternatives

• Preacher Curl
• Incline Dumbbell Curl