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Dumbbell Peacher Hammer Curl

A preacher-bench hammer curl that isolates the brachialis and brachioradialis by fixing the upper arms on the pad with a neutral grip.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-peacher-hammer-curl

Demonstration coming soon

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Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm muscles

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Adjust the preacher bench so the top of the pad sits in the armpits.
  2. 02Hold a dumbbell in each hand with palms facing each other.
  3. 03Rest the backs of the upper arms flat on the pad.
  4. 04Start with the elbows almost straight but not aggressively locked.

Execution

  1. 01Curl the dumbbells up while keeping the palms facing in.
  2. 02Stop when the forearms are just short of vertical to keep tension on the muscle.
  3. 03Squeeze briefly at the top.
  4. 04Lower slowly until the elbows are nearly straight.

Checkpoints

  • -Upper arms stay flat on the pad throughout.
  • -Wrists stay neutral, thumbs pointing up.
  • -The lowering phase is slow and controlled.
  • -No shoulder shrug or body lean to assist.

Common mistakes

  • -Lifting the elbows off the pad at the top.
  • -Slamming into full extension at the bottom.
  • -Rocking the torso to start the rep.
  • -Curling past vertical and resting at the top.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 reps after your main curl work.
  • -The stretched bottom position is demanding; leave a rep or two in reserve near lockout.
  • -Rotate with supinated preacher curls to cover both elbow flexor emphases.

Related exercises

Dumbbell Alternate Hammer Preacher Curl

Dumbbell / Arms

One-Arm Dumbbell Hammer Preacher Curl

Dumbbell / Arms

Hammer Grip Preacher Curl

Machine / Arms

Dumbbell Preacher Curl

Dumbbell / Arms

Out now

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