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Preacher Hammer Dumbbell Curl

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.1

Out of 10

Excellent

Exercise Rating Read Preacher Hammer Dumbbell Curl Reviews
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Preacher Hammer Dumbbell Curl Images

Preacher Hammer Dumbbell Curl
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Preacher Hammer Dumbbell Curl
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Preacher Hammer Dumbbell Curl Guide

Main Muscle: Biceps

  1. Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
  2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
  4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Variations:

  • This exercise can be performed using one arm at a time to better isolate your biceps or in alternating fashion.
  • You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.



Alternative Exercises For Preacher Hammer Dumbbell Curl

Cross Body Hammer Curl

Muscle Targeted: Biceps

8.7

Out of 10

Top 5 Rated Biceps Exercises

  1. Zottman Curl
  2. EZ-Bar Curl
  3. Overhead Cable Curl
  4. Wide-Grip Standing Barbell Curl
  5. Dumbbell Bicep Curl

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of people found this review helpful

samuel.rivera

Review: Preacher Hammer Dumbbell Curl

Exercise Rating
10/10

Mar 31, 2010 4:50 PM: This is a great isolation workout those doesn't allow you to "cheat" compared to when done with a bar.

samuel.rivera BodyStats
Height:
5 '7" (1.70m)
Weight:
188 lbs
Down 47.0 lbs
Bodyfat:
16.8 %
More Body Stats


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of people found this review helpful

Chris Sharp

Review: Preacher Hammer Dumbbell Curl

Exercise Rating
10/10

Mar 14, 2010 3:00 AM: Looks good!

Chris Sharp BodyStats
Height:
5 '10" (1.78m)
Weight:
190 lbs
Up 40.0 lbs
Bodyfat:
9.0 %
More Body Stats


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