10 Best Preacher Hammer Dumbbell Curl Alternatives for Gym or Home

Ranked Preacher Hammer Dumbbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Preacher Hammer Dumbbell 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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell 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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell Curl
3. Play demonstration

   3. Dumbbell Peacher Hammer Curl

   99% 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.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   8. 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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell Curl
4. Play demonstration

   Progression

   4. Dumbbell Reverse Preacher Curl

   96% 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 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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell Curl
5. Play demonstration

   5. Dumbbell Seated Bicep Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   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.

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

   Why this matches

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

   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.

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

   Why this matches

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

   Progression

   7. Dumbbell Seated Inner Biceps 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. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
   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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell Curl
8. Play demonstration

   Progression

   8. 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.

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

   Why this matches

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

   9. Two-arm Dumbbell Preacher Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
   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 weights 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 Preacher Hammer Dumbbell Curl
   • Primary muscle: biceps, the same as the Preacher Hammer Dumbbell Curl
   • Equipment: free weights, the same as the Preacher Hammer Dumbbell Curl
   • Body position: seated, the same as the Preacher Hammer Dumbbell Curl
10. 

    10. 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.

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

    Why this matches

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