Preacher Hammer Dumbbell Curl

Technique

How to perform Preacher Hammer Dumbbell Curl

1. Adjust the preacher bench so both upper arms can rest on the sloped pad with your chest behind it.
2. Hold a dumbbell in each hand with your palms facing one another and keep that neutral grip throughout.
3. Bend both elbows to curl the dumbbells toward your shoulders while keeping your upper arms on the pad.
4. Lower both weights smoothly by extending the elbows through the range you can control without losing pad contact.
5. Keep your wrists aligned with your forearms and avoid rotating your palms upward or rocking your torso.
6. Repeat together rather than adding an alternating hold or squeezing the dumbbells against one another.

Programming relevance

Muscles involved

Primary targets: Brachioradialis, Brachialis.