Preacher Hammer Dumbbell Curl

Biceps

Preacher Hammer Dumbbell Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A dumbbell curl with palms facing each other, done over a preacher pad to target the biceps and the forearm muscles that assist them.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a preacher bench with your upper arms resting on the pad and your chest against it.
2Hold the dumbbells with a neutral grip, palms facing each other.
3Start with your arms almost fully extended.

How to perform

1Curl both dumbbells upward, keeping your palms facing each other.
2Pause at the top with your forearms close to vertical.
3Lower the dumbbells slowly back to the starting position.
4Repeat for the target repetitions.