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Intermediate
Dumbbell Hammer Preacher Curl Simultaneous Arms
4 steps Updated 29/08/2026
Dumbbell Hammer Preacher Curl Simultaneous Arms is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Sit on a preacher bench with your chest pressed against the pad, feet flat on the floor, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Extend your arms fully over the bench pad, keeping a slight bend in your elbows to maintain tension on your biceps.
- Curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms over the bench pad. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Hammer Preacher Curl Simultaneous Arms
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