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
Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2
Hold the dumbbell with a neutral grip (palms facing your body).
3
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4
Pause for a moment at the top, squeezing your biceps.
5
Inhale and slowly lower the dumbbell back to the starting position.
6
Repeat for the desired number of repetitions, then switch arms.
Pro Tips
•Press your working arm's tricep firmly into the preacher pad and keep it there for the entire set.
•Maintain the neutral grip with your thumb pointing up; don't let the dumbbell rotate at the top or bottom.
•Use your free hand to stabilize yourself by gripping the top of the preacher pad.
Common Mistakes
•Lifting the elbow off the pad at the top of the curl to get extra range of motion using the shoulder.
•Twisting the wrist during the curl so it becomes a regular supinated curl instead of a hammer curl.
•Using too heavy a weight and swinging the upper body to complete reps.
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