Hammer Preacher Curl (Dumbbell)
Trains the biceps, with help from the forearms. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Hammer Preacher Curl (Dumbbell)
- Sit on a preacher bench with your chest pressed against the pad, feet flat on the floor, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Extend your arms fully over the bench pad, keeping a slight bend in your elbows to maintain tension on your biceps.
- Curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms over the bench pad. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arms pressed against the pad to isolate your biceps.
- Avoid using momentum; perform the movement in a slow and controlled manner.
- Exhale as you curl the dumbbells towards your shoulders and inhale as you lower them.
Muscles worked
What Hammer Preacher Curl (Dumbbell) trains
In the programs
None of our programs use the Hammer Preacher Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 14 on the Biceps page.
Substitutes
Swap Hammer Preacher Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hammer Preacher Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.