At a glance
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Thumbs up, upper arm flat on the pad.
- Lower until your arm is almost straight.
- Don't pull with your shoulder.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
The pad gives more tension in the stretch than a standing hammer curl; mainly for the brachialis and forearm. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hammer Curl · Dumbbell · rating B
- Cable Rope Hammer Curl · Cable · rating B
- Dumbbell Preacher Curl · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the preacher hammer curl.
Let Mitta set the weight.
Mitta plans the preacher hammer curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
preacher hammer curl
What muscles does the preacher hammer curl work?
The preacher hammer curl mainly trains your biceps. Your forearms help.
How many reps of the preacher hammer curl should I do?
Mitta plans the preacher hammer curl at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the preacher hammer curl?
Good alternatives that train the same muscle are the hammer curl, cable rope hammer curl and dumbbell preacher curl.
Is the preacher hammer curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the preacher hammer curl have rating B?
The pad gives more tension in the stretch than a standing hammer curl; mainly for the brachialis and forearm. No direct evidence.