Preacher Hammer Dumbbell Curl

This curl variation targets the biceps and forearms using a neutral (palms-in) grip. The preacher bench provides stability so you can isolate each arm.

Instructions

1. Sit at a preacher bench with a dumbbell in each hand, palms facing each other.
2. Lower the dumbbells slowly until your arms are extended.
3. Curl the weights toward your shoulders while keeping your elbows on the pad.
4. Squeeze your biceps at the top, then lower the weights under control.
5. Repeat for the desired number of repetitions.