Preacher Hammer Curls

Developing the Muscles of the Biceps

Back to Muscle Group

1)      Start by grasping a dumbbells in each hand in a Hammer style grip position.


2)      Position yourself on a

preacher curl bench with

your arms resting as low

on the pad as possible.


3)      Keep your as back straight

as possible during this



4)      Begin by lowering the dumbbells downwards until your arms are almost straight.


5)      Try to keep your elbows

even and refrain from letting

them point outwards.


6)      Curl the dumbbells  back to the starting position to complete one repetition


Muscles Worked: