Dumbbell One Arm Hammer Preacher Curl

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Learn how to do the Dumbbell One Arm Hammer Preacher Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell One Arm Hammer Preacher Curl exercise demonstration showing proper form

How to Do the Dumbbell One Arm Hammer Preacher Curl

Follow these steps to perform the Dumbbell One Arm Hammer Preacher Curl with correct form:

  1. 1Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
  2. 2Hold the dumbbell with a neutral grip (palms facing your body).
  3. 3Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the dumbbell back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

Dumbbell One Arm Hammer Preacher Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

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