The dumbbell hammer preacher curl is a very effective exercise which targets the brachioradialis, brachialis, and bicep muscles. Now, using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps so it’s a great variation of the curl for this reason.
But, there are so many variations that you should never get bored doing hammer grip curls. Beginners should train light and use proper form before progressing to heavier weights, but more advanced lifters can train heavy and really see serious results.
So, include this exercise in your routine for bigger arm gains!
In This Exercise:
- Target Muscle Groups: Brachioradialis, Brachialis, Biceps
- Type: Strength
- Mechanics: Isolation
- Equipment: Preacher curl machine, dumbbell
- Difficulty: Beginner
- Sit on the preacher curl machine and place both arms straight out on the slanted surface while holding dumbbells with a neutral/hammer grip.
- Then, curl both dumbbells up and hold for 2 seconds. Exhale during this portion of the exercise.
- Now, lower both dumbbells down but don’t lock out your elbows at the bottom. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- You can do the preacher curl with one arm at a time.
- You can use a preacher curl machine as an alternative.
- Beginners should train with light to moderate dumbbells to prevent injuries.
- Do not lock out your elbows to prevent a bicep tear.
- The dumbbell hammer preacher curl works the brachioradialis, brachialis, and biceps.