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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Grip Preacher Curl (Machine)
Use the neutral (thumbs up) handles. Curl the weight towards you while keeping your upper arms glued to the pad. Squeeze at the top.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
outer bicep / brachialis
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the preacher curl machine seat height so that your upper arms rest comfortably on the pad.
- Select an appropriate weight on the machine that allows you to perform the exercise with good form.
- Step 2Position Your Arms
- Sit down on the machine and place your upper arms against the pad, ensuring your elbows are slightly below shoulder level.
- Grip the handles with a neutral (hammer) grip, keeping your hands shoulder-width apart.
- Step 3Engage Your Core
- Sit up straight with your back against the machine, engaging your core muscles to maintain stability.
- Keep your feet flat on the ground and ensure your body is secure against the machine.
- Step 4Curl the Weight
- Exhale as you curl the handles towards your shoulders by bending your elbows.
- Focus on using your biceps to lift the weight, keeping your upper arms stationary against the pad.
- Step 5Squeeze at the Top
- At the top of the movement, squeeze your biceps for a moment to maximize contraction.
- Ensure that your elbows remain in contact with the pad throughout the movement.
- Step 6Lower the Weight
- Inhale as you slowly lower the handles back to the starting position, fully extending your arms.
- Maintain control of the weight and avoid letting it drop quickly.
- Step 7Repeat
- Repeat the curl for the desired number of repetitions, ensuring to maintain good form throughout each rep.
- Step 8Finish the Exercise
- After completing your sets, carefully place the handles back in their resting position.
- Stand up from the machine and ensure you feel stable before walking away.