Arms · Elbow flexion

Dumbbell Hammer Preacher Curls

The dumbbell hammer preacher curl is a strict curl done with a neutral grip, palm facing inward, with your upper arm resting on a preacher pad. The pad prevents swinging, and the hammer grip shifts emphasis to the brachialis and brachioradialis, which add thickness to the arm, while the biceps still contribute.

Also known as: Hammer preacher curl, Neutral-grip preacher curl, Dumbbell preacher hammer curl

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: Dumbbell, Preacher bench
Difficulty: Intermediate

What muscles does the dumbbell hammer preacher curls work?

Primary movers

Brachialis
Brachioradialis

Assisting muscles

Biceps brachii
Forearm flexors

A neutral grip puts the biceps at a mechanical disadvantage, so the brachialis, which lies under the biceps, and the brachioradialis in the forearm do more of the lifting.

The preacher pad holds your upper arm in front of the body and removes swinging and shoulder help. All the effort comes from the elbow.

Working one arm at a time lets you fix the position of each arm and match left and right.

The stretch at the bottom is deep on a preacher bench. Avoid dropping into a locked-out arm quickly, to protect the biceps tendon.

How to do the dumbbell hammer preacher curls

Setup

1
Adjust the preacher bench so the top of the pad sits under your armpit.
2
Hold a dumbbell in one hand with a neutral grip.
3
Rest the back of your upper arm flat on the pad.
4
Start with your arm nearly straight.

Execution

1
Curl the dumbbell up toward your shoulder, keeping your palm facing in.
2
Squeeze at the top.
3
Lower slowly until your arm is nearly straight.
4
Do not bounce at the bottom.
5
Keep your upper arm on the pad.
6
Finish all reps, then switch arms.

Common dumbbell hammer preacher curls mistakes

Dropping into lockout

Letting the arm fall to straight stresses the biceps tendon.

The fix: Lower under control and stop just short of lockout.

Lifting the elbow

Raising the arm off the pad removes the strict control.

The fix: Keep the back of your arm flat on the pad.

Too heavy

Heavy dumbbells cause bouncing.

The fix: Use a moderate weight.

Twisting the wrist

Rotating the palm up turns it into a regular curl.

The fix: Keep your palm facing inward.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12 per arm	Moderate, 1–2 RIR	60 s
Pump	2–3	12–15 per arm	Light	45 s
Beginner	2	10 per arm	Light	60 s

Use it after your main curls for arm thickness. Pair it with a supinated curl for the biceps. Warm up with a lighter set because of the stretch.

Running the dumbbell hammer preacher curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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