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


Biceps Muscle Anatomy Diagram

Hammer Bar Preacher Curl Instructions

  1. The hammer bar preacher curl is a great exercise to isolate the biceps, while minimizing the strain on your wrists, and giving the forearms a workout! Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.
  2. Load the desired weight on the barbell.
  3. Sit on the preacher bench and grip the hammer bar with your hands shoulder width apart using a neutral (palms facing in) grip.
  4. Keeping your back straight and eyes facing forwards, hold the bar in front of you supporting it with your arms slightly bent. This is the starting position.
  5. Slowly lower the weight until your forearms are at a right angle to the floor.
  6. Squeeze the bicep at the top of the movement, and then slowly lower the bar back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Always use a full range of motion for maximum results. 
  2. Keep the reps slow and controlled, and do not "rest" by pausing at the top of the movement.
1 Comment
Posted on: Thu, 12/26/2019 - 11:31

Great exercise. I do hammer bar preachers at home with fat grips