Dumbbell One Arm Hammer Preacher Curl
Complete guide to Dumbbell One Arm Hammer Preacher Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head, Brachialis. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell One Arm Hammer Preacher Curl
Grab a dumbbell and sit at a preacher bench, draping your upper arm over the pad.
Hold the dumbbell with a neutral grip and let your arm hang straight down.
Engage your abs and take a breath.
Curl the dumbbell up toward your shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |