How to Do Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Hammer Preacher Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell One Arm Hammer Preacher Curl

  1. 01Position the chest against the preacher bench and drape the working arm over the pad with a neutral hammer grip on the dumbbell.
  2. 02Plant the feet firmly and ensure the armpit is snugly fit against the top edge of the bench pad.
  3. 03Curl the dumbbell toward the shoulder by flexing the elbow while keeping the back of the arm flat against the foam.
  4. 04Lower the weight until the elbow is nearly locked out, maintaining a neutral wrist throughout the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Hammer Preacher Curl

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the shoulder of the working arm depressed to ensure the force is directed into the biceps brachialis rather than the anterior deltoid.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Hammer Preacher Curl questions

What muscles does Dumbbell One Arm Hammer Preacher Curl work?

Dumbbell One Arm Hammer Preacher Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell One Arm Hammer Preacher Curl correctly?

Position the chest against the preacher bench and drape the working arm over the pad with a neutral hammer grip on the dumbbell. Plant the feet firmly and ensure the armpit is snugly fit against the top edge of the bench pad. Curl the dumbbell toward the shoulder by flexing the elbow while keeping the back of the arm flat against the foam. Lower the weight until the elbow is nearly locked out, maintaining a neutral wrist throughout the movement.

What is the A90 coach tip for Dumbbell One Arm Hammer Preacher Curl?

Keep the shoulder of the working arm depressed to ensure the force is directed into the biceps brachialis rather than the anterior deltoid.

Is Dumbbell One Arm Hammer Preacher Curl suitable for beginners?

Dumbbell One Arm Hammer Preacher Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Hammer Preacher Curl?

Dumbbell One Arm Hammer Preacher Curl uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell one arm hammer preacher curl into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime