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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Preacher Curl - Alternate (Dumbbell)
Alternate arms on the preacher bench using a neutral grip. Full stretch at bottom, squeeze at 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
dumbbellbench
Movement pattern
Alternate
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a preacher bench with your feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Step 2Position Your Arm
- Rest your upper arm on the preacher bench pad, ensuring your elbow is positioned at the edge.
- Keep your other arm resting at your side or on your lap for stability.
- Step 3Engage Your Core
- Sit up straight with your back against the bench, engaging your core for stability.
- Ensure that your shoulder is relaxed and not hunched.
- Step 4Curl the Dumbbell
- Begin the movement by curling the dumbbell towards your shoulder, bending only at the elbow.
- Keep your upper arm stationary on the bench and focus on contracting your bicep.
- Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control of the weight throughout the movement.
- Step 6Switch Arms
- After completing the desired reps on one arm, switch to the other arm and repeat the process.
- Ensure you maintain the same form and technique on both sides.
- Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down on the floor or rack.
- Stand up from the bench, ensuring to maintain good posture.