Single-Arm Preacher Hammer Curl
The Single-Arm Preacher Hammer Curl is an effective exercise that targets the development of the biceps and forearm muscles. This exercise offers a unique way to train each arm individually, promoting balanced muscle growth and allowing strength imbalances between the arms to be corrected.
Execution
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1
Find a preacher bench and select a suitable weight for your dumbbell.
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2
Sit on the preacher bench and place your right upper arm on the pad, with your elbow and upper arm fully supported.
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3
Grasp the dumbbell with your right hand using a neutral grip, with your palm facing you.
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4
Inhale and curl the dumbbell upward toward your shoulder while keeping your upper arm still.
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5
Squeeze your biceps briefly at the top, then slowly lower the dumbbell back to the starting position.
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6
Repeat the movement for the desired number of repetitions, then switch arms.
Benefits
- Improves the muscle definition and size of the biceps.
- Helps correct strength differences between the arms.
- Increases elbow stability and grip strength.
Common Mistakes
- ! Using too much weight, which can lead to poor form and possible injuries.
- ! Failing to fully support the upper arm on the pad, which reduces the effectiveness of the exercise.
- ! Performing the movement too quickly, preventing the muscles from being trained optimally.
Key Muscles
This exercise primarily targets the biceps brachii and brachialis. The forearm muscles, such as the brachioradialis, are also trained.
Possible Alternatives
- Standing Hammer Curl: For when you do not have access to a preacher bench.
- Incline Dumbbell Curl: Another effective exercise for isolating the biceps.
- Cable Hammer Curl: Provides constant resistance throughout the movement for a more intense workout.
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