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Biceps · Dumbbell · Intermediate

How to do Hammer Preacher Curl (Dumbbell, Alternating)

The dumbbell alternate hammer preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench with a neutral grip to emphasize both the biceps and forearms. It helps build arm strength and muscle definition.

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

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

  1. Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

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

Track Hammer Preacher Curl (Dumbbell, Alternating) in SPLYT

Hammer Preacher Curl (Dumbbell, Alternating) 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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