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Dumbbell Hammer Preacher Curl

Dumbbell Hammer Preacher Curl

The Dumbbell Hammer Preacher Curl is an excellent exercise that targets the biceps muscles in your upper arms. This exercise is performed using a dumbbell on a preacher curl bench, specifically designed to isolate the biceps and minimize the involvement of other muscles. The hammer grip, with palms facing each other, engages both the biceps brachii and the brachialis muscles, giving your arms a well-rounded look. By using a preacher curl bench, you ensure proper form and stability, allowing you to focus solely on the biceps. When performing the Dumbbell Hammer Preacher Curl, it's important to maintain a controlled and deliberate movement throughout the exercise. Start by gripping the dumbbell in each hand with your arms fully extended and resting against the bench. Slowly curl the dumbbells upward while keeping your upper arms stationary, squeezing your biceps at the top of the movement. Lower the weights back down in a controlled manner to complete one repetition. Including the Dumbbell Hammer Preacher Curl in your arm workouts can effectively contribute to developing stronger and more defined biceps. Remember, though, to always use an appropriate weight that challenges your muscles without compromising your form. Workouts are most effective when combined with a well-rounded diet and other exercise variations for overall fitness. So, grab those dumbbells, plant yourself on that preacher curl bench, and get ready to sculpt those biceps!


  • Start with a dumbbell in each hand, palms facing inwards towards your body.
  • Sit down on a preacher curl bench and place your upper arms on the sloped pad.
  • Allow your arms to hang straight down, keeping a slight bend in your elbows.
  • Exhale and curl the dumbbells up towards your shoulders, keeping your elbows stationary.
  • Contract your biceps at the top of the movement and hold for a brief pause.
  • Inhale and slowly lower the dumbbells back down to the starting position with control.
  • Repeat for the recommended number of repetitions.
  • Ensure to maintain proper form and avoid using momentum or swinging the weights.

Tips & Tricks

  • Maintain proper form throughout the entire movement.
  • Engage your core muscles to stabilize your body.
  • Focus on the brachialis muscle by keeping your elbows stationary.
  • Start with lighter weights and gradually increase the intensity to prevent injury.
  • Don't use momentum to lift the dumbbells; rely on your biceps and forearm muscles.
  • Control the eccentric or lowering phase of the exercise for maximum benefit.
  • Ensure a full range of motion, allowing your arms to fully extend at the bottom and contract at the top.
  • Breathe properly by exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.
  • Allow for adequate rest and recovery between sets to optimize muscle growth and repair.
  • Combine dumbbell hammer preacher curls with other exercises that target the biceps and forearms for a well-rounded workout.

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