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All exercises

Dumbbell one arm hammer preacher curl

Intermediate

Dumbbell one arm hammer preacher curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  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.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell lying preacher curlBarbell
  • Barbell reverse preacher curlBarbell
  • Olympic barbell hammer curlBarbell
  • Dumbbell preacher hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell one arm hammer preacher curl

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