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Hammer Strength preacher curls tutorial

The complete guide to Hammer Strength preacher curls.
Written By  Liam Brown
Last Updated on 14th June 2021
Two Hammer Strength preacher curl stations

The bicep preacher curl is a brilliant exercise for building the bicep muscle because the pad makes it very difficult to cheat the weight up. But you can take this muscle isolation even further by performing Hammer Strength preacher curls.

This tutorial explains how to use the Hammer Strength preacher curl machine correctly and then gets into an actual review of the products (there are multiple) in case you're thinking of buying one for your fitness facility.

Hammer Strength preacher curl exercise details

  • Main Muscles: Biceps brachii
  • Secondary Muscles: Brachioradialis, brachialis, forearm flexors
  • Exercise Type: Strength
  • Exercise Mechanics: Isolation
  • Difficulty Level: Beginner
  • Equipment Needed: Hammer Strength preacher curl machine, weights.

How to do Hammer Strength preacher curls

  1. Load an appropriate amount of weight onto the Hammer Strength preacher curl machine.
  2. Sit on the seat and brace your arms against the preacher pad.
  3. Grab the handles with an underhand grip.
  4. Curl the handles toward your shoulders and flex your biceps as hard as you can.
  5. Hold the contraction for a second and then lower the weight under control until your elbows reach full extension.
  6. Repeat for 3-5 sets of 8-15 reps.

How effective are Hammer Strength preacher curls?

While exercises like the Zottman preacher curl are undoubtedly effective for building the biceps, few movements provide the isolation of the Hammer Strength preacher curl. Unlike regular preacher curls, the Hammer Strength machine helps you to stabilize the weight. This means that you can achieve a better workout by focusing all of your attention on blasting your biceps.

Machine-based exercises like this are also ideal for beginners for the exact same reason. Since novice lifters don't have to stabilize the weight on a Hammer Strength preacher curl, they can focus on increasing the resistance and getting a great workout rather than on balancing a bar.

To get the most from this movement, however, you definitely want to use a full range of motion. Although half reps can certainly generate an intense muscle pump, you'll achieve greater hypertrophy overall with full rep training because this approach stimulates a wider variety of muscle fibers.

Which Hammer Strength preacher curl machine should you get?

There are three different Hammer Strength preacher curl machines. This section includes the pros and cons of each so that you can decide which is the most suitable for you and your training facility.

Plate loaded

A Hammer Strength plate loaded preacher curl machine

The plate-loaded Hammer Strength preacher curl machine is the second cheapest out of the three products. It measures 50" L x 46" W x 53" H (127 cm x 117 cm x 135 cm) and weighs 225lbs (103kg).

The starting resistance is 4lbs (1.8kg) per handle, but you can load plenty of extra plates onto the unit via the convenient weight horn on the front of the machine.

It's an ideal product for commercial gyms because the handles rotate to fit users of varying forearm lengths. But this versatility doesn't come at the expense of durability because this Hammer Strength preacher curl benefits from a sturdy 11 gauge steel construction and a damage-resistant powder coat finish, which helps to protect the frame against wear and tear.

Selectorized

A Hammer Strength preacher curl machine

The selectorized Hammer Strength preacher curl machine is the most expensive product on this list but is also the most extensive in terms of features. The unit measures 45" L x 41" W x 55" H (114 cm x 104 cm x 140 cm) and weighs 450lbs (204kg)—facts that go some way towards telling you just how heavy-duty this machine is.

You can train with up 200lbs (95kg) on this machine, which is the weight of the stack, as long as you weigh less than 300lbs (136kg), which is the maximum user capacity.

While this piece of equipment is perfect for advanced lifters who want to test their strength while maximally isolating their biceps, the machine is equally useful for novices because it comes with an easy-to-follow instructional placard and plenty of padding. As such, beginners can feel confident and comfortable when they use this machine for the first time, which will help them to enjoy a more productive workout.

The unit benefits from wear-resistant rubber handles so that you can always maintain a firm grip while training your biceps. Like the other models, this selectorized machine has an 11-gauge steel frame and a protective powder coat finish so that it can stand up to years of intense usage in the commercial gym environment.

Free weight

A Hammer Strength preacher curl bench

The Hammer Strength preacher curl bench is the cheapest product in the lineup, making it ideal for both commercial fitness facilities and those seeking a robust home workout solution. It measures 39" L x 36" W x 43" H (100 cm x 92 cm x 110 cm), weighs 150lbs (68kg), and has a maximum user capacity of 385lbs (175kg).

The design and build quality of the machine is simple yet sturdy. Its heavy-duty steel frame will withstand intense workouts from even the biggest of bodybuilders, while the thick padding will help weight lifting beginners to feel comfortable and ready to lift.

In conclusion

Hammer Strength preacher curls are a great exercise because they isolate your biceps more effectively than free weight movement like the sissy bicep curl. The machine is ideal for beginners because you don't have to stabilize the weight, which is also good for bodybuilders because it means that you can focus more on working your biceps.

The only drawback is that not all gyms have this machine. But if you're lucky enough to have access to one, then it really will make a great addition to your training regime.

Liam Brown
Liam Brown has been coaching clients as a personal trainer for more than 12 years. Raised by his athlete mother and physiotherapist father, he understands the critical importance of learning the proper technique for both avoiding injury and building muscle.
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