Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsDumbbell

    Dumbbell Single Arm Hammer Preacher Curl

    The dumbbell one arm hammer preacher curl is an isolation exercise targeting the bicep and forearms, performed on a preacher bench to minimize cheating and maximize muscle engagement.

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.

    2. 2

      Hold the dumbbell with a neutral grip (palms facing your body).

    3. 3

      Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

    4. 4

      Pause for a moment at the top, squeezing your biceps.

    5. 5

      Inhale and slowly lower the dumbbell back to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch arms.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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