▸ Arms
Preacher Hammer Dumbbell Curl
BicepsDumbbell
beginner · isolation · strength
Also works: Forearms
A biceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
02
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
03
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
04
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.