How to do Preacher Hammer Dumbbell Curl

Muscles worked

Main: Biceps. Also: Forearms.

Step by step

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.

Similar exercises

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.