Biceps
Preacher Hammer Curl
The Preacher Hammer Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: brachialis 36%, biceps (long head) 23% and brachioradialis 21%.
How to do it
- Set the preacher bench seat so the armpits rest at the top of the pad.
- Hold a dumbbell in each hand with the palms facing each other.
- Lay the backs of both upper arms on the pad with the elbows nearly straight.
- Curl the dumbbells up with the thumbs pointing up until the forearms are near vertical.
- Lower slowly back to the start.
Tips
- Keep the dumbbells parallel and the wrists locked.
- Take the lowering slow, the pad takes away any momentum.
Common mistakes
- Letting the dumbbells turn palms up during the curl.
- Lifting the elbows off the pad.
Muscles worked by the Preacher Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arm supported, no swing. A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Preacher Hammer Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Preacher Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Preacher Hammer Curl good for beginners?
Yes. The Preacher Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Preacher Hammer Curl?
For example the Machine Hammer Curl, Band Hammer Curl and Cable Hammer Curl. They train mostly the same muscles, some with different equipment.
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