Exercise library · Biceps
Single Arm Preacher Hammer Curl
The Single Arm Preacher Hammer Curl is a dumbbell exercise that targets the biceps, with the forearms assisting. Follow the 6 steps below.
Step by step
- Sit on a preacher bench and place one upper arm securely on the angled pad.
- Hold a dumbbell with a neutral (hammer) grip and arm fully extended.
- Curl the dumbbell upward toward your shoulder while keeping your upper arm pressed against the pad.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to full extension under control.
- Repeat for the desired number of repetitions, then switch arms.
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