Back to library
Exercise Library
Dumbbell One Arm Hammer Preacher Curl
A single-arm preacher curl performed with a neutral hammer grip, isolating the brachialis and brachioradialis with the upper arm locked against the pad.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-hammer-preacher-curl
Demonstration coming soon
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Set the preacher bench so the top of the pad sits in your armpit.
- 02Hold a dumbbell with a neutral grip, palm facing the midline.
- 03Rest the back of the working upper arm flat on the pad.
- 04Grip the bench or pad with the free hand for stability.
Execution
- 01Lower the dumbbell until the elbow is nearly straight, keeping the hammer grip.
- 02Curl the dumbbell back up along the line of the pad.
- 03Squeeze at the top without lifting the upper arm off the pad.
- 04Repeat with a controlled tempo in both directions.
Checkpoints
- -The triceps stays in full contact with the pad every rep.
- -The palm faces the midline from bottom to top.
- -The bottom position reaches a near-straight elbow under control.
- -Shoulder stays down instead of shrugging as fatigue builds.
Common mistakes
- -Lifting the elbow off the pad to cheat the top of the rep.
- -Dropping into the stretched bottom position without control.
- -Rotating the wrist to a supinated grip mid-set.
- -Leaning the torso back to help the curl.
Programming notes
- -Use 2 to 3 sets of 8 to 12 reps per arm.
- -Be conservative near full extension; the preacher stretch is unforgiving on the distal biceps.
- -Pairs well with a supinated preacher curl to cover both grip angles.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play