Preacher Hammer Dumbbell Curl
Preacher Hammer Dumbbell Curl is a beginner-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with dumbbells.
How to do it
- 1Place 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).
- 2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.