Hammer Preacher Curl

Exercise Information

  • Alternative Names: Hammer strength preacher curl, neutral preacher curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Preacher bench, dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: One-arm hammer preacher curl
  • Alternative: Cross Body Hammer Curl

The hammer preacher curl, one of the most commonly used exercises for developing large biceps, is similar to the traditional preacher curl except that you execute it by holding a pair of dumbbells with a neutral grip. You may do it either as an individual exercise or combine it with a wide range of arm exercises in your arm workout routine.

Hammer Preacher Curl Exercise Information

  • Alternative Names: Hammer strength preacher curl, neutral preacher curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Preacher bench, dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: One-arm hammer preacher curl
  • Alternative: Cross Body Hammer Curl

How to do Hammer Preacher Curl

Hold a pair of dumbbells (about 20 lbs) with a neutral grip so that the back of your upper arms are rested on the preacher pad and the arms are fully extended. Use your biceps to move the dumbbells up until they are at your shoulder level and the biceps are fully contracted. Squeeze your biceps hard for one or two seconds at the top of the movement before lowering your arms to the initial position.

Hammer Preacher Curl

Tips

  • To keep your biceps under tension, maintain a little bend in your elbows at the bottom of the movement.
  • Keep your wrists fixed throughout the range of motion.
  • Avoid any fast, jerky movement with the weight to lessen the chances of injury.

Variation with One Dumbbell

It is similar to the basic hammer preacher curl but involves holding one dumbbell at a time or performing the movement in an alternating manner.

Alternative Exercise

Cross Body Hammer Curl

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