TETSUDumbbell One Arm Hammer Preacher Curl
The Dumbbell One Arm Hammer Preacher Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Hammer Preacher Curl
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Hammer Preacher Curl work?
The Dumbbell One Arm Hammer Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Hammer Preacher Curl?
You need a dumbbell to perform the Dumbbell One Arm Hammer Preacher Curl.
How many sets and reps of the Dumbbell One Arm Hammer Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Hammer Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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