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Dumbbell Peacher Hammer Curl animation

How to do the Dumbbell Peacher Hammer Curl

ForearmsDumbbellIntermediate

The dumbbell preacher hammer curl isolates your brachioradialis and forearm extensors by eliminating momentum and locking your upper arm against the pad. Master this movement and you will build the dense, functional forearm thickness that carries over to every pulling exercise you do.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Set the preacher bench so your upper arm lies flat on the pad with your armpit pressed against the top edge, then grip the dumbbell with a neutral thumbs-up hold
  2. Keeping your wrist locked in a neutral position, curl the dumbbell upward in a smooth arc until your forearm is just past vertical
  3. Pause for a full count at the top, squeezing the brachioradialis hard without letting your wrist rotate or collapse
  4. Lower the dumbbell under complete control back to near full elbow extension, resisting the weight on the way down for maximum stimulus

Common mistakes

  • Letting the wrist flex or extend during the rep, which shifts load away from the forearm and strains the joint, so brace the wrist rigid as if it were splinted throughout the entire movement
  • Using a weight so heavy that the upper arm lifts off the pad at the bottom, which turns this into a partial rep, so choose a load that allows full range with the arm staying in contact with the pad at all times
  • Rushing the eccentric and dropping the weight back down, which wastes the most productive half of the rep, so take a full two to three seconds on the lowering phase every single set

Pro tip — At the very top of the curl, think about rotating your pinky slightly inward toward your shoulder rather than simply lifting the dumbbell up, this subtle cue maximally engages the brachioradialis through its peak contraction range and creates significantly more forearm development over time.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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