Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Hammer Preacher Curl demonstration gif

Instructions:

  • 1Sit on the preacher bench and adjust the height so your armpit lightly touches the top of the pad
  • 2Hold the dumbbell in your hand with a neutral grip
  • 3Curl the dumbbell towards your shoulder while keeping your upper arm stationary
  • 4Hold at the top for a brief second and squeeze your biceps
  • 5Slowly lower the dumbbell back to the starting position

Tips:

  • Keep your back straight throughout the exercise
  • Avoid using your shoulders to curl the weight
  • Focus on the muscle-mind connection with your biceps
  • Do not fully extend your arm at the bottom, to prevent elbow joint stress

Dumbbell One Arm Hammer Preacher Curl Muscles Worked

Arms

Back

Core

Legs