Dumbbell Peacher Hammer Curl

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.