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Biceps · Dumbbell · Beginner

How to do Hammer Preacher Curl (Dumbbell)

The dumbbell preacher hammer curl is an isolation exercise targeting the biceps and forearms. It is performed with dumbbells while keeping the upper arms stationary, focusing on strict form to maximize biceps engagement.

Hammer Preacher Curl (Dumbbell) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Hammer Preacher Curl (Dumbbell), step by step

  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. This will be your starting position.
  4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Repeat for the recommended amount of repetitions.

Muscles worked

Hammer Preacher Curl (Dumbbell) works your biceps as the main mover, with help from your forearms.

Track Hammer Preacher Curl (Dumbbell) in SPLYT

Hammer Preacher Curl (Dumbbell) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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