Dumbbell Single-Arm Hammer Preacher Curl
Isolate and build those biceps! The Dumbbell Single-Arm Hammer Preacher Curl maximizes bicep growth with controlled, focused reps.
The Dumbbell Single-Arm Hammer Preacher Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or preacher curl bench.
Required Equipment
Dumbbell Single-Arm Hammer Preacher Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Side Biceps (brachialis)
Dumbbell Single-Arm Hammer Preacher Curl Variations and Alternatives
How to do the Dumbbell Single-Arm Hammer Preacher Curl
Sit on a preacher bench with a dumbbell in one hand. Ensure that your elbow and upper arm are resting comfortably on the preacher pad.
Your palm should be facing inwards, towards your torso, with your arm fully extended along the pad.
Grip the dumbbell firmly with a neutral grip (like a hammer grip).
Keeping the upper arm stationary, exhale and curl the dumbbell up towards your shoulder by contracting your biceps. Your wrist should remain in a neutral position throughout the movement.
Continue curling the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction briefly at the top.
Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm along the preacher pad.
Repeat for the desired number of repetitions before switching arms.
Ensure that only your forearm moves throughout this exercise. The preacher pad helps isolate the biceps by preventing you from using momentum or engaging other muscle groups. Adjust the seat, if possible, so that the armpit is snug against the top of the pad. Perform the exercise in a controlled manner, focusing on form and muscle contraction.
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Dumbbell Single-Arm Hammer Preacher Curl FAQs
What muscles does the Dumbbell Single-Arm Hammer Preacher Curl work?
The Dumbbell Single-Arm Hammer Preacher Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Single-Arm Hammer Preacher Curl?
Dumbbells or preacher curl bench.
What workout day should the Dumbbell Single-Arm Hammer Preacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Hammer Preacher Curl variations and alternatives?
Similar exercises include the Barbell Preacher Curl, Cable Single-Arm Preacher Curl, Cable Hammer Preacher Rope Curl and Alternating Dumbbell Seated Hammer Curl.
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