Upper Arms Exercise · Dumbbell

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Dumbbell One Arm Hammer Preacher Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Combining a neutral hammer grip with a preacher bench and one working arm creates one of the strictest possible isolation setups for the brachialis and biceps — no swing, no other arm to compensate, no way to cheat the stretch at the bottom. It's a finishing exercise more than a mass builder, meant to fully fatigue the arm with light-to-moderate weight. Expect the working arm to feel it well before the set ends.

How to Do the Dumbbell One Arm Hammer Preacher Curl

1. Sit at a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2. Grip the dumbbell with a neutral grip, palm facing your body.
3. Without moving your upper arm, exhale and curl the dumbbell up toward your shoulder.
4. Hold briefly at the top, squeezing your biceps.
5. Inhale and lower the dumbbell back down under control.
6. Continue for the target number of reps, then switch arms.

Muscles Worked

The Dumbbell One Arm Hammer Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell One Arm Hammer Preacher Curl work?

The Dumbbell One Arm Hammer Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell One Arm Hammer Preacher Curl?

The Dumbbell One Arm Hammer Preacher Curl is done with a dumbbell.

What's a good alternative to the Dumbbell One Arm Hammer Preacher Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.