Dumbbell Preacher Hammer Curl
Description
The dumbbell preacher hammer curl combines the strict isolation of the preacher bench with a hammer (neutral) grip. The preacher pad locks the upper arms in place while the neutral grip targets the brachialis and brachioradialis. The result is heavy isolation of the deeper arm muscles for thicker arms.
Muscle Group
Equipment Required
Dumbbell Preacher Hammer Curl Instructions
- Sit at a preacher bench with the pad against your armpits.
- Hold a dumbbell in each hand with palms facing each other (hammer grip).
- Rest your upper arms on the preacher pad with arms extended down.
- Pin your chest to the pad and brace your core.
- Curl both dumbbells up by bending at the elbows, keeping the hammer grip.
- Continue until your forearms are roughly vertical.
- Squeeze your biceps and brachialis at the top.
- Lower the dumbbells back down with control to a full stretch.
Dumbbell Preacher Hammer Curl Form & Visual
Dumbbell Preacher Hammer Curl Benefits
- Strict isolation with the preacher pad
- Hammer grip targets brachialis
- Builds arm thickness and bicep peak
- Eliminates body english
- Useful for breaking through curl plateaus
- Strong forearm engagement
Dumbbell Preacher Hammer Curl Muscles Worked
- Brachialis
- Biceps brachii
- Brachioradialis
- Forearm flexors
Dumbbell Preacher Hammer Curl Variations & Alternatives
- Preacher Curl
- Hammer Curl
- Dumbbell Preacher Curl
- Spider Curl
