Preacher Hammer Dumbbell Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Preacher Hammer Dumbbell Curl: finishing position

Main muscles: Biceps
Also works: Forearms
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Preacher Hammer Dumbbell Curl

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).
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Preacher Hammer Dumbbell Curl

Questions

What muscles does the Preacher Hammer Dumbbell Curl work?

Mainly the biceps, with the forearms helping.

Is the Preacher Hammer Dumbbell Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Preacher Hammer Dumbbell Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Preacher Hammer Dumbbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).