Dumbbell Hammer Preacher Curl
A preacher curl with dumbbells held in a neutral, thumbs-up grip. Combines the strict preacher position with the hammer grip's emphasis on the brachialis and brachioradialis.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Forearm Flexors
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a preacher bench with the backs of both upper arms on the pad, holding a dumbbell in each hand with palms facing each other.
Lower the dumbbells until the arms are nearly straight.
Curl them up without rotating the hands.
Squeeze at the top with the thumbs pointing up.
Lower slowly back to the stretch.
Breathing: Inhale as you lower, exhale as you curl.
Coaching tips
Thumbs up the whole rep
Arms flat on the pad
Slow negatives
Common mistakes
Letting the wrists bend
Lifting the elbows off the pad
Dropping into the bottom
Safety notes
Avoid hard lockout at the bottom under load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.