Hammer Preacher Curl: How-to, Tips & More
The Hammer Preacher Curl is a beginner isolation exercise for your brachialis. You do it with dumbbells and preacher bench. It is a good fit when your goal is muscle growth.
Besides the brachialis, it also works your biceps and forearms, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Biceps
Secondary
Forearms
Secondary
How to do the Hammer Preacher Curl
- Sit at a preacher bench with your upper arms on the pad.
- Hold a dumbbell in each hand, palms facing each other.
- Curl both dumbbells up and squeeze.
- Lower slowly until your arms are almost straight.
Hammer Preacher Curl tips
- Do not let the weights bounce at the bottom.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Preacher bench
Type
Isolation
Hammer Preacher Curl alternatives
Alternating Hammer Curl
Brachialis
Cross Body Hammer Curl
Brachialis
Hammer Curl
Brachialis
Seated Hammer Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Hammer Preacher Curl work?
The Hammer Preacher Curl mainly works your brachialis, with help from your biceps and forearms.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Hammer Preacher Curl good for beginners?
Yes. The Hammer Preacher Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hammer Preacher Curl?
You need dumbbells and preacher bench.
Add Hammer Preacher Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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