Preacher Hammer Curl

Muscles worked by the Preacher Hammer Curl

Primary

BrachialisBrachioradialis

Secondary

BicepsBiceps Brachii

Also called: brachialis muscle, lower bicep, brachioradialis muscle, forearm flexor.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Preacher Hammer Curl

1. Sit at a preacher bench with a dumbbell in each hand.
2. Rest your upper arms on the pad with palms facing each other.
3. Curl the dumbbells up while keeping your wrists neutral.
4. Squeeze your biceps at the top of the movement.
5. Lower the dumbbells with control.
6. Repeat for the desired number of reps.

Form tips

• Keep your upper arms flat against the pad.
• Avoid locking out the elbows completely at the bottom.
• Control the lowering phase rather than dropping the weight.

At a glance

Preacher Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "preacher-hammer-curl",
  "name_en": "Preacher Hammer Curl",
  "name_de": "Hammer-Curl am Scott-Pult",
  "name_es": "Curl Martillo en Banco Scott",
  "description_en": "A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.",
  "description_de": "Ein Bizeps-Curl am Scott-Pult mit neutralem Hammergriff, der den Brachialis und die Unterarme betont.",
  "description_es": "Un curl de bíceps en banco Scott con agarre neutro tipo martillo que enfatiza el braquial y los antebrazos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "secondary_muscles": [
    "biceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at a preacher bench with a dumbbell in each hand.",
    "Rest your upper arms on the pad with palms facing each other.",
    "Curl the dumbbells up while keeping your wrists neutral.",
    "Squeeze your biceps at the top of the movement.",
    "Lower the dumbbells with control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich an ein Scott-Pult mit einer Kurzhantel in jeder Hand.",
    "Lege die Oberarme mit zueinander zeigenden Handflächen auf das Polster.",
    "Beuge die Kurzhanteln nach oben und halte die Handgelenke dabei neutral.",
    "Spanne den Bizeps am oberen Punkt der Bewegung an.",
    "Senke die Kurzhanteln kontrolliert ab.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en un banco Scott con una mancuerna en cada mano.",
    "Apoya los brazos superiores en la almohadilla con las palmas enfrentadas.",
    "Flexiona las mancuernas hacia arriba manteniendo las muñecas neutras.",
    "Contrae el bíceps en la parte alta del movimiento.",
    "Baja las mancuernas con control.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your upper arms flat against the pad.",
    "Avoid locking out the elbows completely at the bottom.",
    "Control the lowering phase rather than dropping the weight."
  ],
  "tips_de": [
    "Halte die Oberarme flach auf dem Polster.",
    "Strecke die Ellbogen am unteren Punkt nicht vollständig durch.",
    "Kontrolliere die Abwärtsbewegung, statt das Gewicht fallen zu lassen."
  ],
  "tips_es": [
    "Mantén los brazos superiores apoyados en la almohadilla.",
    "Evita bloquear completamente los codos en la parte baja.",
    "Controla la bajada en lugar de dejar caer el peso."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/preacher-hammer-curl-start.webp",
      "peak": "images/flat/preacher-hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "preacher-hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.