Preacher Hammer Curl

A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.

How to do it

1. Sit at a preacher bench with a dumbbell in each hand.
2. Rest your upper arms on the pad with palms facing each other.
3. Curl the dumbbells up while keeping your wrists neutral.
4. Squeeze your biceps at the top of the movement.
5. Lower the dumbbells with control.
6. Repeat for the desired number of reps.

Tips

• Keep your upper arms flat against the pad.
• Avoid locking out the elbows completely at the bottom.
• Control the lowering phase rather than dropping the weight.

Muscles

Primary: Brachialis, Brachioradialis

Secondary: Biceps