Dumbbell Peacher Hammer Curl

Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit at a preacher bench. Hold dumbbells with a neutral grip (palms in). Place your arms firmly on the pad.

Instructions

1. Curl the dumbbells toward your shoulders.
2. Squeeze the forearms and biceps hard.
3. Lower slowly to full extension.
4. Keep your torso still.
5. Maintain neutral wrists.

Common Mistakes

1. Lifting the elbows off the pad.
2. Swinging the back.
3. Not fully extending at the bottom.

Alternative Exercises

Zottman Curl

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Wrist Curl

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Wrist Circles

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Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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