Machine Hammer-Grip Preacher Curl
Auto DetectedMachine-based isolation curl using a neutral hammer grip to target biceps, brachialis, and forearms, building arm strength and thickness with strict form and stability.
About Exercise
Equipment
Preacher Curl Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Short Head, Brachialis
Forearms
7/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the preacher curl machine seat so your upper arms rest flat on the pad with armpits at the top edge. Grasp the neutral handles with palms facing each other and fully extend your arms.
- Exhale and curl the handles upward by flexing your elbows.
- Squeeze biceps at the top with forearms vertical.
- Inhale and slowly lower the handles to full extension.
- Keep upper arms pinned to the pad throughout.
- Maintain straight wrists and avoid elbow lift.
- Repeat for reps with controlled tempo.
Coaching Tips
Form Cues
- Pin elbows to pad.
- Lead with wrists.
- Squeeze at top.
- Control the descent.
- Chest forward.
- Wrists straight.
Breathing
Inhale during the lowering phase and exhale during the curl up, bracing your core lightly.
Tempo
3-0-1
Range of Motion
From full elbow extension with slight bend to forearms vertical or past vertical at peak contraction, without hyperextending elbows.
Safety
Safety Notes
- Avoid elbow hyperextension to prevent joint strain.
- Use controlled movements to reduce injury risk.
- Select appropriate weight for proper form.
- Stop if sharp pain occurs in elbows or wrists.
- Ensure proper seat height for alignment.
Spotting
Spotting not required; machine provides stability. Use safeties if available.
Common Mistakes
- Using momentum from torso
- Lifting elbows off pad
- Hyperextending elbows
- Gripping too tightly
- Swinging weights
- Incomplete stretch at bottom
When to Avoid
- Acute elbow pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Basic elbow flexion mobility
Build Up First
- Familiarity with basic curling form
Also known as
Hammer Preacher Curl, Neutral Grip Preacher Curl, Machine Neutral Preacher Curl
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