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Dumbbell Alternate Hammer Preacher Curl

Dumbbell Alternate Hammer Preacher Curl

The Dumbbell Alternate Hammer Preacher Curl is a fantastic exercise targeting the biceps, brachialis, and forearms. This exercise combines the benefits of a preacher curl with a neutral grip, which ensures equal development of both arms and minimizes strain on the wrists. To perform this exercise, you'll need a preacher curl bench and a pair of dumbbells. Begin by sitting on the preacher curl bench and placing your upper arms firmly against the pad, ensuring that your chest is pressed against it. Your feet should be planted firmly on the floor, and your back should be straight. Hold a dumbbell in each hand with your palms facing your body. Slowly curl one dumbbell up towards your shoulder while exhaling, using a controlled and steady motion. At the top of the movement, squeeze your biceps for a brief moment before slowly lowering the dumbbell back down to the starting position. While lowering one dumbbell, simultaneously begin curling the other one in the other hand. This alternating action provides a great opportunity for both arms to receive an equal and effective workout. Remember to keep your elbows stationary and your upper arms firmly against the pad throughout the exercise. Also, pay attention to your form, ensuring that you're not using momentum to lift the weight, but rather relying on the strength of your biceps. The Dumbbell Alternate Hammer Preacher Curl is a versatile exercise that can be incorporated into arm-focused workouts or full-body routines. It offers a variation to the traditional bicep curl, allowing for muscle stimulation from a different angle and grip. Remember to select an appropriate weight and perform the exercise with proper form to maximize your results. So, grab those dumbbells and get ready to sculpt some strong, defined biceps!


  • Start by sitting on a preacher bench and placing a dumbbell in each hand, palms facing up.
  • Rest the back of your arms on the pad of the preacher bench and ensure that your chest is touching the pad as well.
  • Keep your feet flat on the floor, shoulder-width apart.
  • Inhale and curl one dumbbell up while keeping your wrist straight.
  • Exhale as you lower the dumbbell back down to the starting position.
  • Repeat the curl with the other arm.
  • Alternate between each arm until you have completed the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise, avoiding any swinging or excessive movement.

Tips & Tricks

  • Focus on proper form and technique to maximize results.
  • Start with a weight that allows for good form and progressively increase the resistance as you get stronger.
  • Engage your biceps and forearms throughout the entire movement.
  • Keep your elbows stationary and close to your torso to target the biceps more effectively.
  • Exhale as you lift the dumbbell and inhale as you lower it down.
  • Avoid using momentum to lift the weight; instead, rely on the strength of your muscles.
  • Experiment with different grip placements to target different areas of your biceps.
  • Incorporate variety by alternating between dumbbell hammer curls and traditional curls.
  • Don't rush the movement; aim for a controlled and slow tempo.
  • Allow for proper rest and recovery in between sets to prevent injury and optimize muscle growth.

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