Preacher Hammer Curl

Pro Tip

If the dumbbells are too large and get stuck on the pad when your arms are extended, try adjusting the seat.

How To

  1. Sit on the seat with your upper arms resting on the pad and palms facing inwards, holding one dumbbell in each hand with a neutral grip.
  2. Exhale and raise the dumbbells toward your shoulders by flexing your arm while keeping your upper arm still on the pad.
  3. Continue until the dumbbells pass your shoulder level.
  4. Inhale and lower the dumbbells, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

This exercises doesn't have any secondary muscle groups



When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Preacher Curl Bench

Some versions of this bench require you to stand, while others require you to be seated. If standing, placing one foot in front of the other to help keep yourself stable while you curl.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment