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One-Arm Dumbbell 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

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Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set the preacher bench so the top of the pad sits in your armpit.
  2. 02Hold a dumbbell with a neutral grip, palm facing the midline.
  3. 03Rest the back of the working upper arm flat on the pad.
  4. 04Grip the bench or pad with the free hand for stability.

Execution

  1. 01Lower the dumbbell until the elbow is nearly straight, keeping the hammer grip.
  2. 02Curl the dumbbell back up along the line of the pad.
  3. 03Squeeze at the top without lifting the upper arm off the pad.
  4. 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

Dumbbell Alternate Hammer Preacher Curl

Dumbbell / Arms

Dumbbell Peacher Hammer Curl

Dumbbell / Arms

Cable Rope One-Arm Hammer Preacher Curl

Cable / Arms

Hammer Grip Preacher Curl

Machine / Arms

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