Preacher Hammer Dumbbell Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Rest the backs of both arms on the preacher pad with a dumbbell in each hand and **palms facing each other**. Curl keeping the hammer grip to shoulder height and lower to a full stretch. It combines the preacher's isolation — the upper arm cannot move — with the neutral grip, which loads the brachialis. One of the best for arm thickness with the most controlled technique. The classic mistake is letting the wrists rotate to supinated on the way up without noticing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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