Dumbbell Alternate Hammer Preacher Curl
The hammer preacher curl one arm at a time; the resting arm waits long on the pad while the other curls thumbs up.
How to do it
Setup
Seated at the preacher bench, both arms on the pad, a dumbbell in each hand, thumbs up.
Steps
- Curl one bell up with the thumb leading.
- Bring it back down before the other side starts.
- Alternate for the set, grips neutral on both sides.
Common mistakes
The waiting arm drifting up to meet the next rep: it rests fully straight. Grip rolling palm-up as the bell rises: the thumb stays on top. Leaning into the pad on hard reps: sit tall and let the arm work.
Breathing
Exhale on each curl, inhale lowering.
