Preacher Hammer Dumbbell Curl
How to do the Preacher Hammer Dumbbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Preacher Hammer Dumbbell Curl
- 1
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).
- 2
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Preacher Hammer Dumbbell Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Preacher Hammer Dumbbell Curl: common questions
What muscles does the Preacher Hammer Dumbbell Curl work?
The Preacher Hammer Dumbbell Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Preacher Hammer Dumbbell Curl suitable for beginners?
Yes. The Preacher Hammer Dumbbell Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Preacher Hammer Dumbbell Curl?
To do the Preacher Hammer Dumbbell Curl you'll need a dumbbell.
Is the Preacher Hammer Dumbbell Curl a compound or isolation exercise?
The Preacher Hammer Dumbbell Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Preacher Hammer Dumbbell Curl with correct form?
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). Follow the full step-by-step above for the complete movement.
Log your Preacher Hammer Dumbbell Curl sets, free.
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