Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
Dumbbell One Arm Hammer Preacher Curl
The dumbbell one arm hammer preacher curl is an isolation exercise targeting the biceps and forearms, performed on a preacher bench to minimize cheating and maximize muscle engagement.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
forearms
Track Dumbbell One Arm Hammer Preacher Curl in RepEight
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