Home Exercises Preacher Hammer Dumbbell Curls

Preacher Hammer Dumbbell Curls

Exercise Tips

  • Keep arms flat against the bench
  • Concentrate on flexing your biceps

Preacher Hammer Dumbbell Curls

This exercise targets your biceps and provides a low cardio benefit. It also works your forearms.

Muscle Group

Biceps, Forearms


1 Day a Week to
3 Days a Week


Dumbbells, Preacher Bench

Cardiovascular Benefit


Muscle Group: Biceps, Forearms

Equipment: Dumbbells, Preacher Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Position yourself on the preacher bench, arms shoulder width apart and resting over the pad. Hold a dumbbell in each hand, palms facing each other.

  1. 1 Exhaling, slowly curl both hands up towards your shoulders, keeping your wrists locked in the same position and lifting only your forearms.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.