The hammer grip preacher curl is an isolation exercise performed on a machine, targeting the bicep with a neutral (hammer) grip. It also engages the forearms as secondary muscles. The preacher pad provides support and stability, making the movement controlled and focused on the bicep.
Also Works
Forearms
How to Perform
1
Adjust the seat height and position yourself on the machine.
2
Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
3
Grasp the handles with a hammer grip (palms facing each other).
4
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
5
Pause for a moment at the top, squeezing your biceps.
6
Inhale and slowly lower the handles back to the starting position.