Step by step instructions, muscle activation and variants for the Dumbbell One-Arm Hammer Preacher Curl.
The dumbbell one-arm hammer preacher curl is a unilateral biceps exercise performed on a preacher bench using a neutral (hammer) grip. The angled pad isolates the biceps by restricting upper-arm movement, while the hammer grip also engages the brachialis and brachioradialis for fuller arm development.
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The Dumbbell One-Arm Hammer Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.