Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog
Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in

Hammer Strength Preacher Curl

Toned arms
Hammer Strength Preacher Curl gif

About

It's a workout that allows you to focus on pure biceps target because you can move your elbows using a machine and lift the weight only with the strength of your arms!

How to Hammer Strength Preacher Curl

Starting Position

1. Sit on the preacher bench and press your upper body and arms completely against the pad.

2. Grip the bar with your palms facing up.

Proper Form

1. Please lift the weight while keeping your shoulders and elbows fixed.

2. Slowly return to the starting position.

3. When lowering, do not lower completely; lower it just enough so that your biceps do not lose tension.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Precautions

1. Keep your elbows from lifting off the pad.

2. Keep your shoulders fixed to avoid lifting.

From the Community

Hammer Strength Preacher Curl Community

Join the Community →

Hammer Strength Preacher Curl Related Reading

  • Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
    What Actually Matters

    Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

    Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.

  • Soreness is not a measure of muscle growth.
    Myths Busted

    Soreness is not a measure of muscle growth.

    Feeling wrecked after leg day doesn't mean you're building more muscle. Here's what the science actually says — including a 2026 meta-analysis of 49 studies.

  • RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs
    Numbers Don't Lie

    RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

    RPE and RIR are two ways to measure effort in real time. Here's what 4 RCTs say about which one works, when, and for whom.

  • Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
    Myths Busted

    Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

    Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.

  • Creatine is not bad for your heart — in fact, phosphocreatine cut all-cause mortality by 29% across 3,400 cardiac patients in a 2016 meta-analysis of 41 trials
    Myths Busted

    Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

    Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.

  • 3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
    Numbers Don't Lie

    3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

    Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.

Curious about a Biceps workout plan that includes the Hammer Strength Preacher Curl

Hammer Strength Preacher Curl Alternatives

Barbell Bicep Curl

Barbell Bicep Curl

Cable Bicep Curl

Cable Bicep Curl

More

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog