Exercises/Strength

Preacher Hammer Dumbbell Curl - starting position

Start

Preacher Hammer Dumbbell Curl - ending position

End

Strength

Preacher Hammer Dumbbell Curl

beginnerdumbbell·isolation·pull

Muscles Worked

Primary

biceps brachii brachialis

Secondary

Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum longus flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres

How to Perform

1

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).

2

As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.

3

As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.

4

Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Alternatives to Preacher Hammer Dumbbell Curl

Same muscles, different equipment or difficulty

Compare

Preacher Hammer Dumbbell Curl vs Barbell Curl→Preacher Hammer Dumbbell Curl vs Barbell Curls Lying Against An Incline→Preacher Hammer Dumbbell Curl vs Brachialis-SMR→

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