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


Biceps Muscle Anatomy Diagram

Dumbbell Hammer Preacher Curl Overview

The preacher dumbbell hammer curl is a variation of the hammer curl and an exercise used to build bigger biceps.

Utilizing the preacher set up while performing preacher dumbbell hammer curls promotes a fixed range of motion for the hammer curl, allowing for a more focused contraction on the biceps.

When trying to build your biceps, using a wide range of exercises which focus on different ranges of motion is the best approach.

Dumbbell Hammer Preacher Curl Instructions

  1. Select the desired weight from the rack, and sit in an upright position with your chest flat against the preacher bench.
  2. Keep your upper arm pressed into the pad and use a neutral (palms facing up) grip.
  3. Take a deep breath and slowly lower the dumbbell away from your shoulder.
  4. Once the bicep is fully lengthened, curl the weight back to the starting position.
  5. Repeat for the desired number of repetitions on both sides.

Dumbbell Hammer Preacher Curl Tips

  1. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.