Exercises › Biceps › Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl is a beginner isolation dumbbell exercise that mainly works your biceps, with help from your forearms.

💪 Biceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps

Preacher Hammer Dumbbell Curl: starting position — Starting position

Preacher Hammer Dumbbell Curl: end position — End position

How to do the preacher hammer dumbbell curl

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Muscles worked

Primary: BicepsSecondary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Preacher Hammer Dumbbell Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · Beginner

Dumbbell CurlDumbbell · Beginner

Preacher CurlMachine · Beginner

Cable CurlCable · Beginner

Reverse Plate CurlsOther · Beginner

Hammer CurlDumbbell · Beginner

FAQ

What muscles does the preacher hammer dumbbell curl work?

It mainly works your biceps; your forearms assist.

How many sets and reps of preacher hammer dumbbell curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the preacher hammer dumbbell curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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