Dumbbell single arm preacher hammer curl

Upper arms

🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust the bench so your upper arm rests comfortably on the pad, armpit at the top edge. Sit, grasp a dumbbell with a neutral grip (thumb up). Extend your arm, keeping a slight bend in your elbow. Curl the dumbbell upwards, contracting your biceps, wrist straight, elbow stationary. Pause at the top, forearm vertical. Slowly lower, maintaining control. Repeat, then switch arms.

Muscles Worked

BrachialisBiceps

Tips

Keep your upper arm in contact with the pad. Use a controlled motion, avoiding momentum. Squeeze your biceps at the top. Engage your core and maintain a stable posture. Start with a lighter weight. Exhale during the curl, inhale during the lower.

Similar exercises

Dumbbell single arm preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Machine single arm preacher curl Upper arms · 🔧 Machine 1/10 Preacher hammer curl Upper arms · 🔧 machine, dumbbell 2/10 Dumbbell reverse grip preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Dumbbell double preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10

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