Dumbbell Preacher Hammer Curl

Dumbbell Preacher Hammer Curl

Type: Isolation Muscle: Biceps Equipment: Dumbbell , Bench

Preacher-supported neutral-grip curl emphasizing brachialis and forearms.

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+Great brachialis focus for thicker arms
+Support reduces cheating
+Neutral grip often feels wrist-friendly
–Elbow stress if you slam the bottom
–Easy to shorten ROM when it gets heavy

This exercise targets:

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Biceps

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Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a preacher bench so your upper arms rest fully on the pad, chest against it
Hold a dumbbell in one hand with a neutral “hammer” grip (thumb up)
Start with your arm nearly straight; keep your elbow planted and shoulder still
Curl the dumbbell up by bending only the elbow, keeping the wrist neutral
Squeeze near the top without letting the elbow slide forward
Lower slowly until you’re near straight again; don’t lock out hard
Keep controlled reps; avoid swinging or lifting your upper arm off the pad
Switch sides and repeat for the same reps