ArmsBicepsForearmsintermediateUncommon
Dumbbell One Arm Hammer Preacher Curl
How to do it
- 1The dumbbell one arm hammer preacher curl is an isolation exercise targeting the biceps and forearms, performed on a preacher bench to minimize cheating and maximize muscle engagement.
Coaching cues
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Equipment
dumbbell
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