Arms / Beginner / Isolation (single joint)

Dumbbell Preacher Hammer Curl

A neutral-grip dumbbell curl over a preacher pad that targets the biceps, brachialis and brachioradialis.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit at a preacher bench with your upper arms resting on the pad, holding dumbbells with palms facing each other and arms extended.
2. Keeping your upper arms on the pad, curl the dumbbells up toward your shoulders.
3. Pause briefly at the top.
4. Lower slowly to full extension.

Tips

• Do not lift your elbows off the pad.
• Avoid hyperextending the elbow at the bottom.

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