Dumbbell Hammer-Grip Preacher Curl

a.k.a. Neutral Grip Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique. Here is how: you grip the dumbbells with your palms facing inward. This is why it is called a hammer grip. This type of grip targets your bicep's upper peak. You also curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Curling two dumbbells simultaneously allows your body to generate more strength. Using dumbbells also ensures that each arm lifts the same amount of weight. Using equal weight contributes to the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Obtain two dumbbells.

3) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.

4) While holding a dumbbell in each hand, slip your legs between the pad and the seat...

5) ...and sit on the seat.

6) Place your upper arms flat on the preacher bench's pad.

7) Rest your upper arm across the width of the pad.

8) Place your elbows shoulder-width apart.

9) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

10) Lift the dumbbells upward until they are close to your shoulder...

11) Hold the dumbbells with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you slowly allow the dumbbells to drop down

3) ...until your arms are lying straight across the pad.

4) Exhale as you curl the dumbbells upward simultaneously towards your shoulders.

5) When the dumbbells touch your shoulders, inhale as you squeeze your biceps hard and hold the contraction for a count of one second.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the dumbbells, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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