Preacher Hammer Curl (Dumbbell)

Use the preacher bench but hold the dumbbell with a thumbs-up grip. This targets the brachialis (side of the arm) and forearm.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

bicep (short head)

What you need and how to position yourself before starting.

dumbbellbench

Bilateral

Seated

repsweight

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.
- Adjust the seat height so that your upper arms rest comfortably on the bench pad.
Step 2Grab the Dumbbells
- Pick up a dumbbell in each hand using a neutral grip (palms facing each other).
- Ensure your grip is firm but not overly tight to avoid unnecessary tension in your forearms.
Step 3Position Your Arms
- Rest your upper arms on the preacher bench pad, allowing your elbows to hang off the edge.
- Keep your wrists straight and aligned with your forearms.
Step 4Curl the Dumbbells
- Engage your biceps and curl the dumbbells upwards towards your shoulders.
- Keep your upper arms stationary on the bench and avoid using momentum.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Maintain control throughout the movement to maximize muscle engagement.
Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on a smooth and controlled motion with each curl.
Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor or a rack.
- Stand up from the preacher bench while keeping your back straight.