Preacher hammer curl

Muscles worked: Upper arms
Upper arms
🔧 machine, dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust the bench so your upper arms rest comfortably on the pad. Sit, gripping dumbbells with a neutral grip. Position your upper arms on the pad, elbows slightly bent. Start with arms extended downward. Curl the weights up by flexing your elbows, keeping your upper arms stationary. Raise until forearms are vertical. Pause briefly at the top. Slowly lower to the starting position. Repeat.

Tips

Keep wrists straight. Avoid momentum; control the movement. Shoulders relaxed, remain on the bench. Exhale on the curl, inhale on the lower. Engage your core for stability. Start with lighter weight.

Similar exercises

Dumbbell single arm preacher hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Machine preacher curl Upper arms · 🔧 Machine 1/10 Barbell preacher curl Upper arms · 🔧 Barbell 2/10 Cable preacher curl Upper arms · 🔧 cable machine 1/10 Machine hammer grip preacher curl Forearms · 🔧 Preacher Curl Machine 1/10 Dumbbell double preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10
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