Preacher Hammer Curl
- Main muscle
- Biceps
- Also works
- Forearms
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Dumbbells
- Preacher curl bench
How to do it
- Adjust the preacher bench seat so your upper arms rest fully on the pad.
- Sit down, rest your upper arms on the pad and hold a dumbbell in each hand, palms facing each other.
- Curl the dumbbells up toward shoulder height without twisting your wrists.
- Slowly lower them until your arms are almost straight.
Beginner tip: Hold the dumbbells like hammers, palms facing each other throughout.