Preacher Hammer Dumbbell Curl
Start
Finish
Muscles worked
How to do it
- 01
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).
- 02
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 03
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 04
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
If you don't have dumbbells
Same movement pattern, same primary muscles — swap by what you have.
With barbell
With dumbbell
With ez bar
With cable
