How to perform the Hammer Preacher Curl
- 1Sit on the preacher bench with your chest against the pad, arm supported on the sloped surface, and hold the dumbbell in a hammer grip (thumbs up) with your wrist straight. Let your arm extend almost all the way down so you feel a stretch in your biceps without locking your elbow.
- 2Curl the dumbbell up toward your shoulder in a smooth, controlled motion, squeezing your biceps at the top as you breathe out. Slowly lower it back down for about 2–3 seconds as you breathe in, keeping your upper arm glued to the pad the whole time.
Coach tips
- Pick a weight that lets you control the whole range of motion without your shoulder lifting off the pad or your body rocking.
- Keep your wrist straight and your thumb pointing up to protect your joints and keep the tension on your biceps and forearms.
- Avoid locking out your elbow at the bottom; stop just before straight and focus on a strong squeeze at the top.
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