Dumbbell Peacher Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Brachialis, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Preacher Hammer Curl
How to: Dumbbell Peacher Hammer Curl
- Sit on a preacher bench and position the dumbbell in one hand.
- Rest your upper arms on the bench and grip the dumbbell with a hammer grip (palms facing each other).
- Curl the dumbbell towards your shoulder while squeezing your forearm muscles.
- Lower the dumbbell back to the starting position slowly.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight which can lead to poor form.
- Not keeping elbows stationary during the lift.
- Allowing the wrists to bend excessively.
Modifications
- Use a lighter weight to reduce strain on the joints.
- Perform seated curls instead to decrease pressure on the lower back.
Tips
- Keep your elbows pressed against the preacher bench throughout the movement.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum to lift the weight; rely on your forearms.
Dumbbell Peacher Hammer Curl Alternatives
Tags
biceps
forearms
strength
dumbbell
curl
upper arms