Dumbbell Preacher Hammer Curl

How to Perform the Dumbbell Preacher Hammer Curl

Sit or stand at a preacher bench and place the back of your upper arm flat against the angled pad.
Hold a dumbbell with a neutral grip (palm facing inward) and let your arm extend down the pad.
Curl the dumbbell upward by flexing at the elbow while maintaining the neutral wrist position throughout.
Raise the dumbbell until you feel a strong contraction in the biceps and brachialis.
Lower the dumbbell back down slowly under control, keeping your upper arm pressed against the pad.
Stop just short of full lockout to maintain tension and repeat for the prescribed reps.

Rotating the wrist during the curl

Maintain a strict neutral (hammer) grip throughout the entire movement to target the brachialis.

Lifting the elbow off the preacher pad

Keep your entire upper arm pressed against the pad to eliminate momentum.

Using too heavy a weight

The preacher position is a mechanically disadvantaged angle; use moderate weight for strict form.

✓Isolates the brachialis and brachioradialis for thicker, more complete arm development.
✓The preacher pad eliminates all body momentum for strict biceps work.
✓Builds grip strength and forearm size due to the neutral hand position.

●Perform one arm at a time for better concentration and to address imbalances.
●The neutral grip shifts emphasis toward the brachialis, which sits under the biceps and pushes it up for a bigger arm appearance.
●Use a slow negative (3-4 seconds) for maximum muscle fiber recruitment.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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