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Biceps · Intermediate

Dumbbell Preacher Hammer Curl

Single-arm preacher curl with a fixed neutral grip, emphasizing the brachialis and brachioradialis while the upper arm stays supported.

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Dumbbell Preacher Hammer Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the back of your working upper arm firmly on the preacher pad and hold a dumbbell with a neutral grip.
  2. 02Begin near full elbow extension while keeping your shoulder relaxed and upper arm in contact with the pad.
  3. 03Curl the dumbbell upward without rotating your palm or lifting your elbow from the support.
  4. 04Pause briefly near the top with your wrist neutral and forearm fully engaged.
  5. 05Lower the dumbbell slowly to the stretched starting position without forcefully locking the elbow.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHammer CurlRelated variationBarbell Biceps CurlRelated variationCross-Body Hammer Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Standing One Arm Hammer Curl with Rope AttachmentComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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