10 Best Dumbbell Peacher Hammer Curl Alternatives for Home Gyms

Ranked Dumbbell Peacher Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Peacher Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Seated Hammer Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
2. Play demonstration

   2. Dumbbell Seated Neutral Wrist Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
   2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
3. 

   3. Preacher Hammer Dumbbell Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
4. Play demonstration

   Progression

   4. Dumbbell Hammer Curl On Exercise Ball

   97% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
   • Balance: harder to stay steady on than the Dumbbell Peacher Hammer Curl
5. Play demonstration

   5. Dumbbell Preacher Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
   2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
6. 

   6. Seated Dumbbell Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
7. 

   7. Seated Dumbbell Inner Biceps Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
   3. While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
   4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   5. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
8. Play demonstration

   8. EZ Barbell Reverse Grip Preacher Curl

   95% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
9. Play demonstration

   Progression

   9. Dumbbell Zottman Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.
   2. Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.
   3. At the top of the curl, rotate your wrists so that your palms are facing down.
   4. Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
   • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
   • Body position: seated, the same as the Dumbbell Peacher Hammer Curl
10. Play demonstration

    Progression

    10. Dumbbell Reverse Preacher Curl

    95% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
    2. Hold a dumbbell in each hand with an underhand grip, palms facing up.
    3. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
    4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Dumbbell Peacher Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Peacher Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Peacher Hammer Curl
    • Body position: seated, the same as the Dumbbell Peacher Hammer Curl