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Upper Arms Exercise · Dumbbell

Dumbbell Peacher Hammer Curl exercise animation

Dumbbell Peacher Hammer Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

This preacher-bench hammer curl locks the upper arm against the pad while using a neutral grip, combining two strictness features into one movement — no momentum from the preacher position, and reduced wrist strain from the neutral grip. It builds the brachialis and forearm alongside the biceps without any help from the shoulders or back. It's a solid strict finisher once heavier curling work is done.

How to Do the Dumbbell Peacher Hammer Curl

  1. Stand upright holding a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate your palms until they face forward.
  3. This is your starting position.
  4. Without moving your upper arms, exhale and curl the weights while contracting your biceps.
  5. Keep raising the weights until your biceps are fully contracted and the dumbbells reach shoulder level.
  6. Hold that contracted position briefly, squeezing your biceps.
  7. Then inhale and lower the dumbbells back down under control.
  8. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Peacher Hammer Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

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Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Peacher Hammer Curl work?
The Dumbbell Peacher Hammer Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Peacher Hammer Curl?
The Dumbbell Peacher Hammer Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Peacher Hammer Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.