Dumbbell Hammer Peacher Curl
Isolate those biceps with Dumbbell Hammer Preacher Curls! This exercise helps build strength with a neutral grip.
The Dumbbell Hammer Peacher Curl mainly works the biceps, with help from the forearms and triceps. You'll need: dumbbells and preacher curl bench.
Required Equipment
Dumbbell Hammer Peacher Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis); Triceps (triceps brachii)
Dumbbell Hammer Peacher Curl Variations and Alternatives
How to do the Dumbbell Hammer Peacher Curl
Dumbbell Preacher Hammer Curl Instructions
Two dumbbells of appropriate weight
Positioning:
Set Up the Bench: Adjust the preacher curl bench so that when seated, your upper arms rest comfortably on the sloped pad.
Select Your Dumbbells: Choose a weight that you can lift with good form for multiple repetitions without straining.
Sit on the Bench: Position yourself on the bench, ensuring your feet are flat on the ground and your back is straight.
Grip the Dumbbells: Hold a dumbbell in each hand with a neutral grip (palms facing each other). Your arms should be extended, and the dumbbells should hang down in front of you.
Movement:
Curl Up: Slowly curl the dumbbells towards your shoulders by bending your elbows. Keep your upper arms pressed against the pad for support.
Squeeze at the Top: When the dumbbells are near shoulder level, pause for a moment and squeeze your biceps.
Lower the Dumbbells: Slowly lower the dumbbells back to the starting position, fully extending your arms but maintaining control throughout the movement.
Repeat: Perform the desired number of repetitions (typically 8-12), ensuring your movements are steady and controlled.
Tips:
Avoid swinging your body or using momentum; focus on isolating your biceps.
Keep your wrists straight throughout the exercise.
Breathe out as you curl up and breathe in as you lower the weights.
Dumbbell Hammer Peacher Curl FAQs
What muscles does the Dumbbell Hammer Peacher Curl work?
The Dumbbell Hammer Peacher Curl mainly works the biceps, with help from the forearms and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Hammer Peacher Curl?
Dumbbells and preacher curl bench.
What workout day should the Dumbbell Hammer Peacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Hammer Peacher Curl variations and alternatives?
Similar exercises include the Cable Hammer Preacher Rope Curl, Dumbbell Prone Incline Twist Curl, Alternating Dumbbell Hammer Strict Curl and Alternating Dumbbell Seated Hammer Curl.
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