Arms · Dumbbell
Dumbbell Peacher Hammer Curl
How to do the dumbbell peacher hammer 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
- Curl
- Mechanic
- Isolation
How to do it
Set up at a preacher bench and rest the back of your upper arm on the pad, holding a dumbbell with a neutral (thumb-up) grip. Curl the dumbbell up while keeping your palm facing inward, then lower it slowly to a near-full stretch.
- 1Feel your biceps and forearm working through the neutral grip
- 2Keep your upper arm pinned to the pad the whole time
- 3Lower slowly to a full stretch without losing tension
Common mistakes
- Don't lift your elbow off the pad or swing the weight
- Avoid letting your wrist bend during the curl
- Don't cut the range short at the bottom
Muscles worked
The dumbbell peacher hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell peacher hammer 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.