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Dumbbell Single-Arm Preacher Hammer Curl
A single-arm isolation curl using a dumbbell on a preacher bench with neutral grip, targeting biceps and brachialis to build upper arm strength and symmetry; emphasizes strict form to prevent momentum.
About Exercise
Equipment
Dumbbells, Preacher Curl Stand
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
6/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the preacher bench to comfortable height. Sit and place the back of your upper arm flat against the pad with armpit near the top edge; grip dumbbell neutrally with arm extended.
- Exhale and curl dumbbell toward shoulder, flexing only at elbow.
- Keep upper arm pressed against pad throughout.
- Squeeze biceps at top when forearm is perpendicular to floor.
- Inhale and lower dumbbell slowly to full extension.
- Maintain slight elbow bend at bottom; avoid locking out.
- Switch arms after completing reps.
Coaching Tips
Form Cues
- Keep upper arm fixed.
- Squeeze at the top.
- Wrist straight and neutral.
- Control the descent.
- No swinging.
Breathing
Exhale during the curl; inhale during the controlled descent while bracing your core.
Tempo
3-1-1
Range of Motion
From full arm extension with slight elbow bend to peak contraction at shoulder level, forearm perpendicular to floor.
Safety
Safety Notes
- Avoid locking elbows to prevent joint strain.
- Use moderate weight for strict form.
- Stop if elbow or wrist pain occurs.
- Warm up arms before sets.
- Maintain upper arm contact with pad.
Spotting
Spotting not typically needed; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum to lift.
- Allowing elbow to lift off pad.
- Hyperextending elbow at bottom.
- Bending wrist during curl.
- Uneven reps between arms.
When to Avoid
- Acute elbow pain or injury
- Wrist tendonitis
Flexibility Needed
- Basic elbow flexion range
Build Up First
- Familiarity with basic bicep curls
- Ability to maintain neutral grip
Also known as
Single-Arm Dumbbell Preacher Hammer Curl, One-Arm Hammer Preacher Curl, Dumbbell Preacher Neutral Curl
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