Single-Arm Preacher Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Adjust the preacher bench so your armpit rests on the top edge of the pad.
2. Hold one dumbbell with the palm facing in, thumb up, and the back of the upper arm flat on the pad.
3. Steady the pad with your free hand.
4. Curl the dumbbell up until the forearm is close to vertical, keeping the thumb up.
5. Lower slowly until the arm is almost straight; finish the set and switch arms.

Cues

• Keep the upper arm on the pad.
• Keep the wrist straight and the palm facing in throughout.
• Slow down near the bottom, where the elbow is most exposed.

Common mistakes

• Turning the palm up during the curl.
• Dropping fast into a locked elbow.
• Twisting the torso to help the curl.

Variations

• Alternating Dumbbell Preacher Curl
• Alternating Preacher Hammer Curl
• Dumbbell Reverse Preacher Curl
• Single-Arm Dumbbell Preacher Curl
• Single-Arm Reverse-Grip Dumbbell Preacher Curl
• Preacher Hammer Curl
• Standing Dumbbell Preacher Curl

Alternatives

• Preacher Curl
• Incline Dumbbell Curl