Dumbbell Peacher Hammer Curl exercise animation (Männlich)

Dumbbell Peacher Hammer Curl

Zielmuskel
Brachioradialis
Synergistenmuskeln
Biceps Brachii, Brachialis
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell peacher hammer curl is an isolation exercise that builds the forearm by primarily targeting the brachioradialis, with the biceps brachii and brachialis assisting. Performed with a neutral (hammer) grip over a preacher bench, the pad fixes your upper arm so you can't swing — making it a strict, focused movement for thicker forearms and arm size.

Dumbbell Peacher Hammer Curl: So führst du sie aus

  1. 1Set the preacher bench so the top of the pad sits just under your armpit, and pick up a dumbbell in each hand.
  2. 2Sit or stand and rest the back of your upper arms flat against the pad, with your chest against the top of it.
  3. 3Hold the dumbbells with a neutral grip — palms facing each other, thumbs up, as if holding a hammer.
  4. 4Let your arms hang fully extended down the pad to set the bottom position, keeping a slight bend at the elbow.
  5. 5Curl the dumbbells upward by bending only at the elbows, keeping the neutral grip throughout.
  6. 6Squeeze the brachioradialis and biceps at the top, keeping your upper arms pinned to the pad.
  7. 7Lower the dumbbells under control back to full extension, resisting the weight on the way down.
  8. 8Complete your reps, then set the dumbbells down with control.

Technik-Tipps

  • Keep the back of your upper arms in constant contact with the pad so the movement stays strict and the forearm does the work.
  • Maintain the neutral, thumbs-up grip the entire set — this keeps tension on the brachioradialis rather than shifting it to the biceps.
  • Use a slow, controlled lowering phase to maximize tension and growth.
  • Choose a weight you can curl without leaning back or jerking — the preacher pad rewards strict reps over heavy ones.

Häufige Fehler

  • Letting your upper arms slide off or lift away from the pad, which removes the isolation and lets momentum take over.
  • Rotating the wrist toward a palms-up grip mid-rep, which turns it into a standard curl and reduces brachioradialis work.
  • Using too much weight and bouncing out of the bottom, which risks elbow strain and cheats the rep.
  • Cutting the range short by not fully extending the arms at the bottom, losing tension and stretch on the muscle.

Häufig gestellte Fragen

What muscles does the dumbbell peacher hammer curl work?

It primarily targets the brachioradialis (forearm), with the biceps brachii and brachialis acting as synergists. The neutral hammer grip emphasizes the forearm more than a standard supinated curl.

Why use a preacher bench for a hammer curl?

The preacher pad locks your upper arm in place so you can't swing or use momentum. That forces strict reps and keeps constant tension on the brachioradialis and biceps.

Is the dumbbell peacher hammer curl good for beginners?

Yes. Because the pad removes momentum, it's an easy way for beginners to learn a strict curl. Start light to groove the neutral grip and full range before adding weight.

How many sets and reps should I do?

For forearm and arm size, 3–4 sets of 10–15 reps with controlled tempo works well. Pick a weight that lets you keep your arms pinned to the pad through every rep.

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