One Arm Dumbbell Hammer Preacher Curl Video & Instructions

One Arm Dumbbell Hammer Preacher Curl video exercise guide. On this page you'll learn how to do a One Arm Dumbbell Hammer Preacher Curl using the correct technique. Below you'll find the One Arm Dumbbell Hammer Preacher Curl video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Learn more about how to build muscle, burn fat and build the solid body you want right here on Muscle and Strength! Check out our articles, supplements, and diet sections to learn more about nutrition. See our workouts section for a huge range of workout routines, and for the motivation you need to keep going check out the Muscle and Strength forum.

You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialize correctly.

Exercise Instructions:

The one arm dumbbell preacher hammer curl is a good exercise for isolating the biceps and working the forearms. Adjust the height of the seat on the preacher bench so that when you sit on it the back of your upper arms site comfortably flat on the padding. Grab a dumbbell with your left hand and sit on the preacher bench. Rest the back of your upper left arm on the bench, twist the dumbbell so you're using a neutral grip (thumb facing the body), and allow your arm to fully extend. Place your right forearm on the top of the padding for support. Tense the left arm and slowly curl the dumbbell up as far as possible. Squeeze the bicep, then slowly lower the dumbbell back to the starting position. Repeat for desired reps, the repeat on the right arm.

Tips:

Keep the rep timing slow, and control the dumbbell on the way down.

More Dumbbells Biceps Exercises:

  1. Hammer Preacher Curl
  2. Standing Dumbbell Curl
  3. Alternating Standing Dumbbell Curl
  4. One Arm Standing Dumbbell Curl
  5. Twisting Standing Dumbbell Curl
  6. Standing Hammer Curl
  7. Alternate Standing Hammer Curl
  8. One Arm Standing Hammer Curl
  9. Hammer Curl Across The Body
  10. Seated Dumbbell Curl
  11. Alternate Seated Dumbbell Curl
  12. One Arm Seated Dumbbell Curl
  13. Seated Hammer Curl
  14. Alternate Seated Hammer Curl
  15. One Arm Seated Hammer Curl
  16. Incline Dumbbell Curl
  17. Alternate Incline Dumbbell Curl
  18. Incline Hammer Curl
  19. Alternate Incline Hammer Curl
  20. Prone Incline Dumbbell Curl
  21. One Arm Prone Dumbbell Curl
  22. Prone Incline Hammer Curl
  23. One Arm Prone Hammer Dumbbell Curl
  24. Lying Dumbbell Curl
  25. Concentration Curl
  26. Dumbbell Preacher Curl
  27. Alternate Dumbbell Preacher Curl
  28. One Arm Dumbbell Preacher Curl
  29. Dumbbell Hammer Preacher Curl
  30. Alternate Dumbbell Hammer Preacher Curl
  31. One Arm Dumbbell Hammer Preacher Curl
  32. Incline Bench Dumbbell Curl
  33. Incline Bench Hammer Curl
  34. Zottman Curl
  35. Zottman Preacher Curl
  36. Exercise Ball Dumbbell Curl

EXERCISE PROFILE

Primary Muscle(s):
Biceps
Secondary Muscle(s):
Forearms
Mechanics:
Isolation
Equipment:
Dumbbells

Excercise Pictures