Fitwill stands in solidarity with Ukraine

Dumbbell Hammer Preacher Curl

Dumbbell Hammer Preacher Curl

The Dumbbell Hammer Preacher Curl is an effective arm exercise that targets the biceps brachii muscles, as well as the brachialis and brachioradialis muscles. This exercise is performed using a preacher bench, a piece of equipment specifically designed to isolate the biceps and provide support for the arms. To perform the Dumbbell Hammer Preacher Curl, you'll need a set of dumbbells and a preacher bench. Begin by adjusting the seat and arm pad on the preacher bench so that your upper arms are fully supported. Grasp a dumbbell in each hand with a neutral grip (palms facing each other) and carefully position your arms on the arm pad. Start the exercise by fully extending your arms, allowing the dumbbells to hang down towards the floor. Keep your upper arms in contact with the arm pad and maintain a slight bend in your elbows to prevent excessive stress on the joint. Now, exhale and slowly curl the dumbbells towards your shoulders by contracting your biceps. Maintain control and avoid swinging or using momentum to lift the weights. Squeeze your biceps at the top of the movement before slowly lowering the dumbbells back to the starting position in a controlled manner. The Dumbbell Hammer Preacher Curl provides a unique angle of resistance, which can stimulate the biceps muscles in a way that other exercises might not. By using a neutral grip, you emphasize the brachialis muscle, which lies underneath the biceps brachii and helps create that well-rounded arm look. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you become more comfortable and strong. Incorporate the Dumbbell Hammer Preacher Curl into your arm training routine to target your biceps and build strength in your upper arms. As always, it's essential to maintain proper form, listen to your body, and progress gradually to avoid injury.


  • Sit on a preacher bench with your upper arms resting on the pad, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • With your elbows slightly bent, exhale and curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
  • Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Pause for a moment, squeezing your biceps at the top of the movement.
  • Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms without allowing your elbows to lock.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to effectively target the biceps and forearms.
  • Start with lighter dumbbells and gradually increase the weight as your strength improves.
  • Focus on controlled and slow movements to maximize muscle activation and prevent injury.
  • Engage your core muscles and maintain a stable body position by sitting against a preacher curl bench.
  • Inhale during the eccentric phase (lowering the dumbbells) and exhale during the concentric phase (lifting the dumbbells).
  • Alternate between using a neutral grip and a supine grip (palms facing up) for variation and to target different muscle fibers.
  • Avoid using momentum or swinging the dumbbells; the movement should be steady and controlled.
  • Incorporate variations such as single-arm hammer preacher curls or drop sets to challenge your muscles and promote further development.
  • Fuel your body with a balanced diet rich in lean protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Ensure adequate rest and recovery between workouts to allow your muscles to repair and grow.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts