Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
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
- Select the desired weight from the rack, and sit in an upright position with your chest flat against the preacher bench.
- Keep your upper arm pressed into the pad and use a neutral (palms facing up) grip.
- Take a deep breath and slowly lower the dumbbell away from your shoulder.
- Once the bicep is fully lengthened, curl the weight back to the starting position.
- Repeat for the desired number of repetitions on both sides.
Dumbbell Hammer Preacher Curl Tips
- Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
3 Comments
Great write-up, the step by step instructions and tips make the dumbbell hammer preacher curl easy to grasp even for beginners. I especially liked the emphasis on a slow eccentric and keeping tension throughout. I’d love to see a section comparing this move to cable variations or even bullet pulley exercises and how they differ in muscle activation in the biceps and forearms keep up the good content here!
Hey, great guide on the dumbbell hammer preacher curl. I liked how clean the instructions are and the focus on slow eccentric control really stood out. If someone has a home gym pulley setup it’d be cool to combine curls like this with cable variations to hit the muscles from different angles. Thanks for putting this together!
We appreciate you being here and sharing the awesome feedback. So, if you have that pulley and a rope, here is a good one for you.
Start with a dumbbell hammer curl. Do the weaker arm first and do 10-12 reps, repeat with the other arm, then take the rope on the cable with both hands and go to failure.