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Dumbbell Hammer Preacher Curl 6s · no sound

Dumbbell Hammer Preacher Curl

A preacher curl with a neutral hammer grip, so the brachialis and brachioradialis share the elbow flexion.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the preacher seat so the upper arms lie flat on the pad from armpit to elbow.
  2. Sit with the chest against the support and a dumbbell in each hand, palms facing each other.
  3. Let the arms extend until the elbows are almost straight, wrists neutral.
  4. Curl both dumbbells toward the shoulders by bending only at the elbows.
  5. Squeeze at the top without lifting the upper arms off the pad.
  6. Lower under control to the stretch and repeat.

Common mistakes

  • Letting the elbows slide up the pad, which shortens the range the arms actually work.
  • Locking the elbows hard at the bottom, which dumps load onto the joint.
  • Twisting the dumbbells into a supinated curl mid-rep, which drops the hammer bias.
  • Heaving the torso off the pad to start the weight, which turns an isolation into a cheat curl.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Hammer Preacher Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Dumbbell Hammer Preacher Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Hammer Preacher Curl good for beginners?
GymVim rates it beginner.

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