One-Arm Dumbbell Hammer Preacher Curl

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.