Dumbbell Hammer Preacher Curl
Gym Exercise Card
Equipment
The dumbbell hammer preacher curl is an isolation exercise targeting the biceps and forearms. It enhances arm size and definition by emphasizing the brachioradialis and brachialis muscles. Utilizing the preacher curl bench helps maintain strict form, minimizing momentum and maximizing effectiveness.
How to do it
- Sit on a preacher bench with the back of your upper arms resting on the pad.
- Hold a dumbbell in each hand with a neutral grip, aligning wrists to elbows.
- Curl the weights upward, squeezing your biceps at the top.
- Avoid swinging; use controlled movement throughout.
- Lower the weights back to the starting position with full arm extension.
Muscles worked
Primary Brachialis Brachioradialis
Secondary Biceps Brachii
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