Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl is a resistance exercise - supported neutral-grip curl exercise involving Brachialis, Brachioradialis, Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Brachialis, Brachioradialis, Biceps brachii
Secondary muscles: Forearm gripping muscles
Exercise type: Resistance exercise - supported neutral-grip curl

Exercise technique

Upper arms
Place the backs of both upper arms on the preacher pad.
Neutral grip
Hold the dumbbells with your palms facing each other.
Starting angle
Bring your elbows into a controlled extended position.
Curl
Curl your forearms upward.
Top
Pause briefly as the dumbbells approach shoulder height.
Extend
Lower slowly without lifting your arms off the pad.
Bottom finish
Begin the next repetition without locking your elbows rigidly.

Key technique points

Do not turn your palms upward.
Do not strike the dumbbells together.
Maintain upper-arm contact with the pad.
Continue holding your wrists neutral.
Do not shrug your shoulders.
Do not force your elbows backward into lockout at the bottom.

Common mistakes

Adding supination

This loses the hammer grip.

Lifting the upper arms

This lets shoulder movement assist the curl.

Dumbbells colliding

This brings the two arm paths too close together.

Curling the wrists

This changes the neutral force alignment.

Hard bottom angle

This extends the elbows without control.

Swaying the torso

This disrupts preacher isolation.

Frequently asked questions