Movement overview

The Preacher Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It is performed using a preacher bench, which stabilizes the arms and minimizes momentum, allowing for focused contraction of the target muscles. This exercise is typically performed with dumbbells or a specialized hammer curl bar.

Step-by-step cues

1. Adjust the seat height of the preacher bench so that your upper arms rest comfortably on the padding.
2. Sit on the bench and grip a pair of dumbbells with a neutral grip (palms facing each other).
3. Position your upper arms on the preacher bench pad, ensuring your elbows are slightly bent to maintain tension.
4. Begin with your arms fully extended downward, holding the dumbbells.
5. Curl the weights upward by flexing your elbows, keeping your upper arms stationary on the pad.
6. Raise the dumbbells until your forearms are vertical or just before they reach full contraction.
7. Pause briefly at the top of the movement to maximize muscle engagement.
8. Slowly lower the weights back to the starting position, maintaining control throughout.
9. Repeat for the desired number of repetitions.

Technical tips

• Focus on keeping your wrists straight and aligned with your forearms to prevent strain.
• Avoid using momentum; perform each repetition in a slow and controlled manner.
• Ensure that your shoulders remain relaxed and do not lift off the bench during the exercise.
• Breathe out as you curl the weights up and inhale as you lower them back down.
• Start with a lighter weight to master form before progressing to heavier loads.
• Keep your core engaged to maintain stability throughout the movement.