Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternate Dumbbell Hammer Preacher Curl Instructions

  1. The alternate dumbbell preacher hammer curl is a good exercise for isolating the biceps, working the forearms, and making the muscles work independently. Adjust the height of the seat on the preacher bench so that when you sit on it the back of your upper arms sit comfortably flat on the padding.
  2. Grab a set of dumbbells and sit on the preacher bench. Your arms should be resting on the padding and be around shoulder width apart.
  3. You will be using a neutral grip (palms facing each other). Allow the weight to drop and arms to fully extend. This is the starting position for the exercise.
  4. Starting with your weakest arm (usually the left), slowly curl the dumbbell up as far as possible, squeezing the bicep at the top of the movement.
  5. Lower the weight back until your arm is fully extended, and repeat for the other arm.

Hammer Curl Tips:

  1. Control the weight on the way down (stretch).
  2. Always start the exercise with your weakest arm.
  3. Use the maximum rep range by allowing the dumbbell to go down until your arm is fully outstretched.