Dumbbell Preacher Hammer Curl - Easy Guide to Strong Biceps

Dumbbell Preacher Hammer Curl – Easy Guide to Strong Biceps

Dumbbell Preacher Hammer Curls are an extraordinary resistance bicep training curl to work the side of your arms. Are you looking to get flawless Biceps and need to work every part of your arm? Then simply apply this step by step tutorial for you to start now.

Dumbbell Preacher Hammer Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Preacher Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Preacher Hammer Curl Procedure

  • Pick-up your dumbbells and get seated on a preacher bench.
  • First hold the dumbbells in your hands so that your thumb sides are up and your palms are facing towards each other.
  • Now curl the dumbbells up without rotating the dumbbells.
  • Then, pause at the top, then lower the dumbbells back down to the starting position.
  • Repeat until you have accomplished your desired reps.
Man Performing Dumbbell Preacher Hammer Curl

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


If you desire to enjoy the best muscle development, you will want to adhere to these simple tips. Similarly, whenever you need to protect yourself against an injury, you ought to try these tips.

  • Slow Every Repetition Down For Improved Muscle Hypertrophy. When you raise the time under tension you are engaging your muscles longer and they will respond by developing stronger muscles. You can achieve this without raising the resistance by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.
  • Concentrate On Your Breathing. With this and most exercise movements respiration is important. You should certainly be breathing out during your target muscle constriction and inhaling when your target muscles are expanding.
  • Slow Down Each Rep To 4-6 Seconds Each Contraction And The Same For The Extension, To Boost Your Exercise Routine. So that you will generate mas you need to maximize the amount of time under strain of your primary muscle tissue. Going slower your execution will boost the time period under tension. Multiple studies have shown that 4-6 seconds extension and contraction is the ideal time provides maximum benefit for building muscle bulk. You want to incorporate this method from time to time, and not each and every time you workout.
  • Carry Out A Complete Warm-Up Before You Start Adding Your Heavy Weight. Not suitably warming up carrying out a proper warm up is the leading cause of injuries.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must refrain from these general errors to build and maintain effective form and strength gains. Also, when you keep away from these issues you will minimize the prospect of receiving injuries.

  • Avoid The Urge To Neglect Your Cooldown. You will likely improve your recovery time and reduce soreness once you accomplish a proper cool-down.
  • Avoid The Urge To Lift Alone. Your workout partner is often a terrific driving force. A partner may be also important spotter.
  • Don’t Cheat. In nearly all cases, cheating is employing momentum rather than the strain of your primary muscle. Once in a while, a bit cheating on your final rep can be great to overload your muscle, although not for more than a handful of reps.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Preacher Hammer Curl Recap

You are now ready to accomplish dumbbell preacher hammer curl perfectly. Right now your future phase is to conduct dumbbell preacher hammer curl as apiece of a periodic exercise routine to build up your Biceps.

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