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Exercise guide
Preacher Hammer Curl
A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.
What this exercise works
- Muscles
- brachialis · brachioradialis · biceps brachii
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit at a preacher bench with a dumbbell in each hand.
- Rest your upper arms on the pad with palms facing each other.
- Curl the dumbbells up while keeping your wrists neutral.
- Squeeze your biceps at the top of the movement.
- Lower the dumbbells with control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your upper arms flat against the pad.
- Avoid locking out the elbows completely at the bottom.
- Control the lowering phase rather than dropping the weight.