SPLYT · Workouts · Routines · Exercises · Tools
Biceps · Dumbbell · Intermediate

How to do Hammer Preacher Curl (Dumbbell, One Arm)

The dumbbell one arm hammer preacher curl is an isolation exercise targeting the biceps and forearms, performed on a preacher bench to minimize cheating and maximize muscle engagement.

Hammer Preacher Curl (Dumbbell, One Arm) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Hammer Preacher Curl (Dumbbell, One Arm), step by step

  1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
  2. Hold the dumbbell with a neutral grip (palms facing your body).
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Hammer Preacher Curl (Dumbbell, One Arm) works your biceps as the main mover, with help from your forearms.

Track Hammer Preacher Curl (Dumbbell, One Arm) in SPLYT

Hammer Preacher Curl (Dumbbell, One Arm) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More biceps exercises

All 159 biceps exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →