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Intermediate
Dumbbell One Arm Hammer Preacher Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Hammer Preacher Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Sit on a preacher bench and place your right elbow on the arm pad, holding a dumbbell in a neutral grip (palm facing inward).
- Keeping your elbow pressed against the pad, curl the dumbbell towards your shoulder by bending your elbow.
- Squeeze your bicep at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell One Arm Hammer Preacher Curl
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