How to Do the Preacher Hammer Dumbbell Curl

Beginner · Dumbbell · Targets Biceps, Forearms

How to perform 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.

Muscles worked

The Preacher Hammer Dumbbell Curl primarily targets your Biceps, with support from your Forearms. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Preacher Hammer Dumbbell Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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