Dumbbell Hammer Preacher Curl

Setup

1. 01Set the preacher bench so the pad fits high into your armpit.
2. 02Rest one upper arm on the pad holding a dumbbell with the palm facing inward.
3. 03Keep the shoulder down and the free hand braced on the bench.

Execution

1. 01Lower the dumbbell down the pad until the elbow is almost straight.
2. 02Curl the dumbbell up while keeping the thumb pointing at the ceiling.
3. 03Stop just short of vertical to keep tension on the arm.
4. 04Lower under control and repeat, then switch arms.

Checkpoints

• -Neutral grip held from bottom to top; the wrist never rotates.
• -Upper arm stays glued to the pad throughout.
• -Full stretch reached at the bottom of each rep.
• -Tempo stays controlled with no bounce.

Common mistakes

• -Rotating the palm up mid-rep, which changes the target muscle.
• -Bouncing out of the extended bottom position.
• -Letting the elbow lift off the pad near the top.
• -Using a partial range to handle more weight.