Exercise library · Biceps

How to Do Preacher Hammer Dumbbell Curl

Step-by-step instructions, muscles worked and workouts that use the preacher hammer dumbbell curl.

How to do it

1. Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.