Dumbbell Hammer Preacher Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Upper Arms

90%

Brachioradialis

10%

Equipment

Dumbbell

Setup / Starting Position

Set up a preacher curl bench and adjust the height of the pad to support your arms.
Hold a dumbbell in each hand with your arms extended over the pad, palms facing inward.

Exercise Position

Position yourself on the preacher curl bench with your upper arms resting on the pad and your chest lifted.

Form & Performance

Curl the Dumbbell towards your shoulders, keeping your palms facing inward throughout the movement.