dumbbell one arm hammer preacher curl
dumbbell one arm hammer preacher curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

Sign in to saveWatch a demonstration

© Gym visual — https://gymvisual.com/

dumbbell one arm hammer preacher curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.

  2. 2

    Hold the dumbbell with a neutral grip (palms facing your body).

  3. 3

    Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

  4. 4

    Pause for a moment at the top, squeezing your biceps.

  5. 5

    Inhale and slowly lower the dumbbell back to the starting position.

  6. 6

    Repeat for the desired number of repetitions, then switch arms.

Similar exercises