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Preacher Hammer Dumbbell Curl, starting position 
Preacher Hammer Dumbbell Curl, finishing position
StrengthbeginnerDumbbell
Preacher Hammer Dumbbell Curl
Primary
Biceps
Secondary
Forearms
Equipment
Dumbbell
Level
beginner
Preacher Hammer Dumbbell Curl demonstration
How to Perform
- 1Place 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).
- 2As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- 3As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
Muscles Worked
Front
Back
BicepsForearms
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- isolation
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Preacher Hammer Dumbbell Curl work?
Preacher Hammer Dumbbell Curl primarily targets the Biceps. It also works the Forearms as secondary muscles.
What equipment do I need for Preacher Hammer Dumbbell Curl?
Preacher Hammer Dumbbell Curl requires Dumbbell.
Is Preacher Hammer Dumbbell Curl suitable for beginners?
Yes, Preacher Hammer Dumbbell Curl is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Preacher Hammer Dumbbell Curl
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.