Dumbbell Hammer Preacher Curl
Expert Advice
Ensure that you fully extend your arms at the bottom of the movement to get a full stretch in the biceps.
How-to-do Steps
- Sit at a preacher bench with a dumbbell in each hand, palms facing each other.
- Place the back of your upper arms on the bench and extend your arms fully.
- Curl the dumbbells towards your shoulders, keeping your palms facing each other.
- Slowly lower the weights back to the starting position.
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Muscles Worked
Dumbbell Hammer Preacher Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Hammer Preacher Curl work?
Dumbbell Hammer Preacher Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Hammer Preacher Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Hammer Preacher Curl suitable for beginners?
Dumbbell Hammer Preacher Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
