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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Preacher Curl (Dumbbell)
Use both arms simultaneously on the preacher bench. Keep a neutral grip. Focus on the stretch at the bottom of the movement.
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
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
- 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 against the preacher bench pad, ensuring your elbow is at the edge.
- Keep your other arm on your lap or resting comfortably.
- Step 3Engage Your Core
- Sit up straight and engage your core muscles to stabilize your body.
- Keep your shoulders relaxed and avoid hunching.
- Step 4Lift the Dumbbell
- Curl the dumbbell upwards by bending your elbow, keeping your upper arm stationary.
- Focus on squeezing your bicep at the top of the movement.
- Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control throughout the movement to avoid swinging.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Switch arms after completing the reps for one side.
- Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down on the floor or rack.
- Stand up from the preacher bench while maintaining good posture.