Step by step instructions, muscle activation and variants for the Dumbbell Hammer Preacher Curl.
The dumbbell hammer preacher curl is a unilateral biceps and brachialis exercise performed on a preacher bench with a neutral (hammer) grip. Bracing the upper arm on the angled pad eliminates body English and keeps tension on the working muscles throughout the full range of motion.
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The Dumbbell Hammer Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.