Dumbbell One Arm Hammer Preacher Curl
Expert Advice
Ensure your arm is fully extended at the bottom to get a full range of motion for the bicep.
How-to-do Steps
- Sit at a preacher bench with a dumbbell in one hand, palm facing your body.
- Place the back of your upper arm on the bench and extend your arm fully.
- Curl the dumbbell up towards your shoulder, keeping your palm facing in.
- Slowly lower the dumbbell back to the starting position.
- Complete all reps on one arm before switching to the other.
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Muscles Worked
Dumbbell One Arm Hammer Preacher Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Hammer Preacher Curl work?
Dumbbell One Arm Hammer Preacher Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Hammer Preacher Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Hammer Preacher Curl suitable for beginners?
Dumbbell One Arm Hammer Preacher Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
