How to do the Dumbbell One Arm Hammer Preacher Curl
Dumbbell One Arm Hammer Preacher Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell One Arm Hammer Preacher Curl demonstration · © GymiaFit
Dumbbell One Arm Hammer Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Hammer Preacher Curl step by step
- 1Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- 2Hold the dumbbell with a neutral grip (palms facing your body).
- 3Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- 4Pause for a moment at the top, squeezing your biceps.
- 5Inhale and slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Hammer Preacher Curl — questions
What muscles does the Dumbbell One Arm Hammer Preacher Curl work?
The Dumbbell One Arm Hammer Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell One Arm Hammer Preacher Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Hammer Preacher Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Hammer Preacher Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Hammer Preacher Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.