Single-Arm Hammer Preacher Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Standing Hammer Curl
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Hammer Preacher Curl combines the preacher bench’s strict isolation with the hammer grip’s emphasis on the brachialis and brachioradialis. This movement builds arm thickness and forearm strength while minimizing shoulder involvement. It allows focused, unilateral work to correct muscle imbalances between arms.
How to Perform
Sit at a preacher bench and grasp a dumbbell in one hand using a neutral (hammer) grip.
Rest your upper arm on the pad, keeping the armpit snug against the top.
Start with your arm extended and the dumbbell hanging straight down.
Curl the dumbbell upward until your forearm is vertical or slightly beyond.
Pause and squeeze your biceps at the top.
Slowly lower the dumbbell back to the starting position under control.
Repeat for reps, then switch arms.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your wrist neutral — avoid rotation.
Maintain constant control throughout the lift.
Use full range of motion for better stretch and contraction.
Keep your shoulder fixed; only the forearm should move.
Exhale during the curl, inhale on the way down.
How Not to Perform
Don’t lift your elbow off the pad.
Avoid swinging the dumbbell or using body momentum.
Don’t rush the lowering phase — control it.
Avoid twisting your wrist or changing your grip.
Don’t let the dumbbell drop too low, which can strain your elbow.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
