Exercise guide
Preacher Hammer Dumbbell Curl
The Preacher Hammer Dumbbell Curl combines a preacher-bench setup with a neutral grip. The biceps and brachialis bend the elbows while the forearms help maintain the hammer-style hand position.
Training context
Benefits of the Preacher Hammer Curl
The pad limits upper-arm movement, and the independent dumbbells allow each arm to follow its own comfortable path. The neutral grip may also feel easier on some wrists than a fully supinated grip.
Use a controlled bottom range because the supported position can place substantial tension on the elbow flexors when the arms are nearly straight.
Technique overview
Maintain the neutral grip throughout the curl
Place both upper arms firmly on the pad with the palms facing each other. Lower the dumbbells slowly until the elbows approach a comfortable extended position, then curl without lifting the arms from the pad. Pause briefly and repeat with the wrists remaining neutral.
Treat this as an overview and use a range, pace, and setup you can control.