10 Best Preacher Hammer Dumbbell Curl Alternatives for Gym or Home

Use standing hammer curls, cable rope hammer curls, neutral-grip incline dumbbell curls, cross-body hammer curls, or towel chin-ups to replace the Preacher Hammer Dumbbell Curl. Keep the elbow fixed against the pad or your ribs, maintain a neutral wrist, and lower slowly to emphasize the brachialis and brachioradialis while limiting shoulder involvement.

Original Exercise: Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform Preacher Hammer Dumbbell Curl
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Preacher Hammer Dumbbell Curl Alternatives

Best Match
Dumbbell Seated Neutral Wrist Curl

1. Dumbbell Seated Neutral Wrist Curl

99.9% 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.
Dumbbell Seated Hammer Curl

2. Dumbbell Seated Hammer Curl

99.9% Match
Biceps Dumbbell Beginner Isolation
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.
Dumbbell Peacher Hammer Curl

3. Dumbbell Peacher Hammer Curl

98.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. This will be your starting position.
  4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Dumbbell Seated Preacher Curl

4. Dumbbell Seated Preacher Curl

96% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher curl bench with your feet flat on the floor.
  2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Barbell Curls Lying Against An Incline

5. Barbell Curls Lying Against An Incline

96% Match
Biceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
  2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
  3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
  4. Repeat for the recommended amount of repetitions.
Dumbbell Seated Curl

6. Dumbbell Seated Curl

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Barbell Close Grip Preacher Curl

7. Ez Barbell Close Grip Preacher Curl

96% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
  2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
  3. Slowly curl the barbell towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Lower the barbell back to the starting position, fully extending your arms.
Dumbbell Seated Bicep Curl

8. Dumbbell Seated Bicep Curl

96% 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 up.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Barbell Seated Curls

9. Ez Barbell Seated Curls

96% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
  4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
  5. Pause for a moment at the top, squeezing your biceps.
Barbell Preacher Curl

10. Barbell Preacher Curl

96% Match
Biceps Barbell Beginner 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. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back down to the starting position.

Why You Might Need a Preacher Hammer Dumbbell Curl Alternative

You may need substitutes because you lack a preacher bench, have elbow or wrist pain with the pad position, or want a different muscle emphasis. Preacher setups shorten the biceps long head and reduce shoulder drive; switching to standing or cable hammer variations shifts load toward the brachialis and brachioradialis. For rehab, choose neutral-grip moves to limit supination stress; for size, pick exercises that keep continuous tension. Cue: stop 1–2 inches short of full lockout to maintain muscle tension and reduce joint strain.

How to Choose the Right Substitute

Select a substitute based on target muscle, equipment, and joint tolerance. If you want more brachialis activation, use neutral grips (hammer curls or rope curls) and keep the wrist neutral; if you want long-head emphasis, use incline supinated curls with a greater shoulder extension. For limited equipment, pick towel chin-ups or neutral-grip inverted rows. Prioritize exercises that let you keep the elbow fixed, control the eccentric, and progressively increase load or reps to drive hypertrophy.

Frequently Asked Questions

What muscles does Preacher Hammer Dumbbell Curl work?

The move targets elbow flexors: biceps brachii, brachialis, and brachioradialis. Use the preacher pad to isolate the elbow flexors—keep the elbow pinned to the pad to reduce shoulder contribution and increase biceps/ brachialis activation.

What is the best bodyweight alternative to Preacher Hammer Dumbbell Curl?

A neutral-grip towel chin-up or neutral-handle inverted row best mimics the hammer grip while using bodyweight. Cue: grip towels or neutral handles, pull with the elbows, keep the torso rigid, and pause at peak contraction to load the biceps and brachialis.

Can I build muscle without doing Preacher Hammer Dumbbell Curl?

Yes. You can build biceps and brachialis with a mix of hammer curls, cable rope curls, incline supinated curls, and weighted chins. Focus on progressive overload, full elbow flexion, and controlled eccentrics to maximize muscle tension and growth.

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