bicepsdumbbell
dumbbell one arm hammer preacher curl
dumbbell one arm hammer preacher curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
Step 2. Hold the dumbbell with a neutral grip (palms facing your body).
Step 3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
Step 4. Pause for a moment at the top, squeezing your biceps.
Step 5. Inhale and slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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