Dumbbell One Arm Hammer Preacher Curl

This exercise works your biceps and forearms. You use a special bench to rest your arm so you cannot swing the weight. This makes your arm muscles do all the work.

How to Perform

1Sit on the preacher bench. Hold a dumbbell in one hand and rest the back of your upper arm on the pad.
2Turn your hand so your palm faces your body.
3Keep your upper arm still. Breathe out and lift the dumbbell up to your shoulder.
4Stop for a second at the top and squeeze your arm muscle.
5Breathe in and slowly lower the dumbbell back down.
6Do this for all your reps, then switch to the other arm.

Exercise Info

Primary Muscles

Biceps

Secondary Muscles

Forearms

Equipment

Dumbbell

Difficulty

Intermediate

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