Beginner
Hammer preacher curl
A preacher curl with a dumbbell and your palm facing in, for the biceps and forearms.
- Works
- Biceps, Forearms
- Equipment
- Dumbbells + Preacher bench
How to do it
- 1Rest your upper arm flat on the preacher pad with a dumbbell in that hand, palm facing in.
- 2Start with your arm almost straight.
- 3Curl the dumbbell up towards your shoulder, keeping your palm facing in.
- 4Lower it slowly, then switch arms after the set.
Coach's tips
- Keep your upper arm pressed into the pad the whole time.
Dumbbells + Preacher bench taken? Do this instead
Same muscles, different equipment. Closest match first.