Alternating Dumbbell Hammer Preacher Curl
Also known as: dumbbell alternate hammer preacher curl, alternating hammer preacher curl, dumbbell hammer preacher curl, alternate dumbbell hammer preacher curl
In SetGrip: Dumbbell Hammer Preacher Curl (Alternating)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Alternating sides
- Category
- Strength
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Combining a preacher pad with a neutral, thumbs-up grip removes the two easiest ways to cheat a hammer curl: swinging the torso and drifting the elbows. Alternating arms keeps the load honest on each side, though the fixed upper-arm position means you will curl noticeably less than you do standing.
How to do the Alternating Dumbbell Hammer Preacher Curl
- Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Alternating Dumbbell Hammer Preacher Curl work?
The Alternating Dumbbell Hammer Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Alternating Dumbbell Hammer Preacher Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Dumbbell Hammer Preacher Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Dumbbell Hammer Preacher Curl?
If you cannot do the Alternating Dumbbell Hammer Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Prone Bench Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Dumbbell Hammer Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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