Dumbbell One-Arm Hammer Preacher Curl
The Dumbbell One-Arm Hammer Preacher Curl is an effective exercise for isolating and strengthening the biceps and forearms. This variation of the traditional biceps curl emphasizes the long head of the biceps and the brachialis, a deeper-lying muscle. The unique benefit of this exercise is the stabilization it requires, allowing you to work on your balance as well as strength.
Execution
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1
Find a preacher bench and hold a dumbbell in one hand.
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2
Place your upper arm against the angled side of the bench, with your arm fully extended.
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3
Keep your elbow and shoulder still, and curl the dumbbell upward toward your shoulder. Focus on contracting your biceps.
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4
Slowly and in a controlled manner lower the dumbbell back to the starting position.
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5
Repeat the movement for the desired number of repetitions, then switch arms.
Benefits
- Isolation of the biceps for targeted muscle development.
- Improves arm and wrist stability.
- Strengthens the grip and forearms.
- May help correct imbalances between the arms.
Common Mistakes
- ! Using too much weight, causing your form to break down. Start light and focus on technique.
- ! Not fully extending the arm at the end of the movement, resulting in less muscle activation.
- ! Performing the movement too quickly. A slow, controlled movement ensures maximum muscle activation.
Target Muscles
This exercise primarily targets the biceps brachii, particularly the long head, and the brachialis. The forearm muscles and grip strength are also improved.
Possible Alternatives
- Standard Dumbbell Hammer Curl: For when you do not have access to a preacher bench.
- Cable Preacher Curl: Provides constant resistance throughout the movement for a different stimulus.
- Barbell Preacher Curl: Good for training both arms at the same time and increasing stability.
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