Arms · Dumbbell
Dumbbell Hammer Preacher Curl
How to do the dumbbell hammer preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit at a preacher bench and rest the back of your upper arms on the pad, holding a dumbbell in each hand with a neutral grip. Curl the dumbbells up without rotating your wrists, squeezing at the top, then lower under control until your arms are nearly straight.
- 1Feel your biceps and forearms contract as you curl with palms facing each
- 2other
- 3Keep your upper arms pinned to the pad through the full range
- 4Lower slowly to feel the stretch at the bottom without losing tension
Common mistakes
- Don't lift your elbows off the pad or swing to move the weight
- Don't let your wrists bend or rotate
- Don't cut the range short; extend almost fully at the bottom
Muscles worked
The dumbbell hammer preacher curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell hammer preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.