Back

Exercise

Dumbbell One Arm Preacher Hammer Curl

The Dumbbell One Arm Preacher Hammer Curl is a controlled single-arm exercise that helps improve arm strength and balance.

Strength exercises

Bodybuilding exercises

Arms

Dumbbell

Fatigue level

Low 2/3 High

Add to Workout

Dumbbell One Arm Preacher Hammer Curl

Build

Add to Your Workout

Dumbbell One Arm Preacher Hammer Curl

Build

The Dumbbell One Arm Preacher Hammer Curl is performed seated with one arm supported on a preacher bench while holding a dumbbell in a neutral grip. The bench stabilizes your upper arm, which keeps the movement strict and makes it easier to focus on proper execution rather than lifting heavier weight.

You should feel the exercise mainly in the front of the upper arm and the forearm. Keep your upper arm firmly against the pad, move through a smooth range, and avoid swinging the dumbbell. A steady lifting tempo and a controlled lowering phase help maintain tension throughout the movement.

This exercise works well in arm-focused sessions or as an accessory after compound pulling movements. You can make it easier by reducing the weight or range of motion, or harder by slowing the lowering phase or briefly pausing at the top of each repetition.

How to Perform the Dumbbell One Arm Preacher Hammer Curl

Adjust the preacher bench to a comfortable height and place a dumbbell on the floor within easy reach.
Sit on the seat and position your right arm on the angled pad with your armpit firmly against the top edge and your tricep flat against the pad.
Grasp the dumbbell with a neutral grip (palm facing inward) and fully extend your arm down while maintaining contact between your tricep and the pad.
Brace your core and exhale as you curl the weight upward by flexing at the elbow, keeping your wrist neutral in the hammer position throughout the movement.
Focus on contracting your bicep as you lift the weight in a controlled manner, stopping when your forearm is almost perpendicular to the floor.
Hold the contracted position for a brief moment at the top of the movement, maintaining tension in your bicep.
Inhale as you slowly lower the weight back to the starting position, resisting gravity and controlling the descent.
Complete all repetitions with one arm before switching to the other arm and repeating the exercise.

Important information

Keep your upper arm and tricep in contact with the pad throughout the entire movement to isolate the bicep effectively.
Maintain a neutral wrist position—avoid flexing or extending your wrist as this can reduce bicep activation and stress your joints.
Control the negative (lowering) portion of the exercise, taking 2-3 seconds to return to the starting position for maximum muscle development.
Adjust your grip width based on comfort—this may vary depending on your forearm length and shoulder mobility.

FAQ - Dumbbell One Arm Preacher Hammer Curl

What muscles does the Dumbbell One Arm Preacher Hammer Curl target?

This exercise primarily targets the brachialis and brachioradialis (forearm muscles) while also engaging the biceps brachii from a unique angle. The neutral grip particularly emphasizes outer arm development, creating that sought-after three-dimensional look.

How can I ensure proper form during this exercise?

Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.

How heavy should I go with this exercise?

Choose a weight that allows you to perform 10-15 controlled repetitions with proper form. You should feel significant tension in your side deltoids without needing to swing or use momentum. Most lifters perform this exercise effectively with 5-15 pound dumbbells depending on experience level.

How often should I include this exercise in my training routine?

For optimal results, incorporate this exercise 1-2 times weekly as part of your push or arm-specific training days. Since it's an isolation movement, it works best when programmed after compound exercises, using 3-4 sets of 8-15 repetitions depending on your specific goals.

What are common mistakes to avoid with the Dumbbell One Arm Preacher Hammer Curl?

Avoid lifting your armpit off the pad, using excessive weight that causes form breakdown, or allowing your elbow to slide forward during the movement. Also, don't rush through repetitions—control the negative (lowering) portion to maximize muscle tension and growth stimulus.

Add to Workout

Dumbbell One Arm Preacher Hammer Curl

Build your custom workout

Let's build

Primary Muscles

Biceps

Secondary Muscles

Forearms

Muscle Groups

Arms

Mechanic

Isolation

Risk Areas

Forearms

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now

Find out more

Be among the first to join!

Workouts with Dumbbell One Arm Preacher Hammer Curl

Best Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

Alternative Exercises

Dumbbell Incline Alternate Hammer Curl

The Dumbbell Incline Alternate Hammer Curl builds arm strength with controlled, alternating reps and constant tension on the biceps.

Strength

Bodybuilding

Dumbbell

Dumbbell Hammer Curl

The Dumbbell Hammer Curl stands as a cornerstone bicep and forearm exercise that deserves a place in any comprehensive arm training routine. This variation of the traditional curl uniquely targets the brachialis muscle (which lies beneath the biceps) and the brachioradialis in the forearm, while still engaging the biceps brachii. By maintaining a neutral grip throughout the movement, where palms face inward toward each other rather than upward, the hammer curl creates balanced development across multiple muscle groups in the arms. Perfect for beginners entering the world of resistance training, the hammer curl serves as an approachable yet effective exercise that requires minimal equipment and technical knowledge. This accessibility makes it an ideal starting point for those new to bodybuilding or strength training, providing immediate feedback in terms of muscle engagement and progression potential. The neutral grip position also tends to be more comfortable for those with wrist issues who might find traditional supinated curl positions uncomfortable. For bodybuilding enthusiasts, hammer curls offer that coveted three-dimensional arm development by specifically targeting the often-neglected brachialis and forearms. When these muscles are well-developed alongside the biceps, they create that full, impressive arm appearance from all angles. The exercise particularly shines in creating that visible separation between biceps and triceps when viewed from the side. From a strength perspective, hammer curls contribute significantly to functional arm power. The neutral grip position mimics many everyday lifting motions, translating to improved strength for activities ranging from carrying groceries to moving furniture. Additionally, stronger forearms enhance grip strength, which becomes a limiting factor in many other compound exercises like deadlifts, rows, and pull-ups. Whether incorporated into an arm-specific training day or added to a full-body workout, the dumbbell hammer curl delivers exceptional value for its simplicity. By progressively increasing weight while maintaining proper form, even beginners can experience noticeable improvements in both arm aesthetics and functional strength capacity over relatively short time periods.

Strength

Bodybuilding

Dumbbell