Dumbbell One Arm Hammer Preacher Curl

Muscles worked

Setup

1. Adjust the preacher bench height so that your armpit rests comfortably against the top of the slanted pad.
2. Hold a dumbbell in one hand with a neutral (palms-in) grip.
3. Position yourself behind the bench and place the back of your upper arm flat against the pad, extending your arm fully.
4. Plant your feet firmly on the floor and engage your core to stabilize your torso.

How to do it

1. Exhale and curl the dumbbell upward toward your shoulder while keeping your wrist straight and in a neutral position.
2. Contract the bicep and brachialis hard at the top of the movement for a one-second pause.
3. Inhale and slowly lower the dumbbell back to the starting position using a controlled 3-second eccentric tempo.
4. Stop just short of a full elbow lockout to maintain tension before beginning the next rep.

Form checklist

• Keep your upper arm and armpit glued to the pad throughout the entire set.
• Maintain a neutral 'hammer' grip; do not allow the wrist to rotate or bend.
• Keep your shoulders square and avoid leaning your body weight into the movement.
• Ensure the movement occurs only at the elbow joint, keeping the rest of the body still.

Pro tips

• Drive the back of your tricep into the pad as you curl to create a more stable base and increase muscle fiber recruitment.
• Focus on pulling your thumb toward your shoulder to maximize the engagement of the brachioradialis.

Make it harder

• Implement a 5-second eccentric (lowering) phase to increase time under tension.
• Perform a '1.5 rep' style where you curl to the top, lower halfway, curl back to the top, and then lower fully.

Frequently asked

What muscles does the dumbbell one arm hammer preacher curl work?

The dumbbell one arm hammer preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell one arm hammer preacher curl?

The dumbbell one arm hammer preacher curl uses dumbbell.

Is the dumbbell one arm hammer preacher curl good for beginners?

The dumbbell one arm hammer preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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