Movement overview

The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.

Step-by-step cues

1. Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
2. Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
3. Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
4. Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
5. Pause briefly at the top of the movement when your forearm is vertical.
6. Slowly lower the dumbbell back to the starting position, maintaining control throughout.
7. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
• Use a controlled motion; avoid swinging or using momentum to lift the weight.
• Focus on squeezing your biceps at the top of each curl for maximum contraction.
• Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
• Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
• Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.