Preacher Hammer Dumbbell Curl
How to do the Preacher Hammer Dumbbell Curl
- 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.
How to program the Preacher Hammer Dumbbell Curl
Sets and reps
As an isolation movement, the Preacher Hammer Dumbbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Preacher Hammer Dumbbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Preacher Hammer Dumbbell Curl work?
The Preacher Hammer Dumbbell Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Preacher Hammer Dumbbell Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Preacher Hammer Dumbbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
