Dumbbell hammer preacher curl

Exercise details

• Target muscle: Brachioradialis
• Synergists: Biceps Brachii, Brachialis
• Mechanics: Isolation
• Force: Pull

Starting position

1. Holding a pair of dumbbells, sit on the preacher bench.
2. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest.

Execution

1. Inhale as you lower the dumbbells until your elbows are almost fully extended.
2. Exhale as you curl the dumbbells back up toward your shoulders.
3. Hold for a count of two at the top of the movement and squeeze your biceps.
4. Repeat.

Comments and tips

• Only your forearms should move.
• Adjust the seat so that you can position the whole of the backs of your upper arms flat on the arm rest, from your armpits to your elbows.
• You can perform the dumbbell hammer preacher curl with one arm at a time or, as described, with both arms simultaneously. Alternate to add variation and get the benefits of both variations.
• Your brachioradialis is the target and not your biceps brachii because the brachioradialis is the primary elbow flexor when you use a neutral grip. What’s more, when your elbow is positioned in front of your body, your biceps (especially the inner or short head) is put into a state of mechanical disadvantage (active insufficiency).
• See also the dumbbell reverse preacher curl, the standing dumbbell preacher curl, and the dumbbell one-arm reverse preacher curl.
• For other exercises focused on the brachioradialis, see the Olympic triceps bar hammer curl.

Dumbbell hammer preacher curl video

Sources

• ExRx.net, Lever Hammer Preacher Curl