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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Preacher Curl - One Arm (Dumbbell)
Sit at the preacher bench. hold a dumbbell with a neutral grip. Curl one arm at a time, keeping your armpit snug against the pad.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
outer bicep / brachialis
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a preacher curl bench with your feet flat on the ground.
- Adjust the seat height so that your upper arms rest comfortably on the pad.
- Step 2Grab the Dumbbell
- With one hand, grab a dumbbell with a neutral grip (palms facing each other).
- Ensure your grip is firm and secure.
- Step 3Position Your Arm
- Rest your upper arm against the preacher pad, keeping your elbow at the edge of the pad.
- Engage your core and keep your back straight throughout the movement.
- Step 4Lift the Dumbbell
- Curl the dumbbell upwards by bending your elbow, bringing it towards your shoulder.
- Focus on using your bicep to lift the weight, keeping your upper arm stationary.
- Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control of the weight throughout the descent.
- Step 6Repeat
- Perform the desired number of repetitions with one arm before switching to the other arm.
- Ensure that you maintain proper form with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell back on the rack.
- Stand up from the bench and ensure you maintain good posture.