---
title: "Dumbbell One Arm Hammer Preacher Curl"
description: "Sit on a preacher bench and place your right elbow on the arm pad, holding a dumbbell in a neutral grip (palm facing inward)."
locale: en
slug: dumbbell-one-arm-hammer-preacher-curl
url: "https://hi.fitness/exercises/dumbbell-one-arm-hammer-preacher-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/118c8958-dumbbell-one-arm-hammer-preacher-curl.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Hammer Preacher Curl

Sit on a preacher bench and place your right elbow on the arm pad, holding a dumbbell in a neutral grip (palm facing inward).

## How to do it

1. Sit on a preacher bench and place your right elbow on the arm pad, holding a dumbbell in a neutral grip (palm facing inward).
2. Keeping your elbow pressed against the pad, curl the dumbbell towards your shoulder by bending your elbow.
3. Squeeze your bicep at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Slowly lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.

## Form tips

- Keep your upper arm pressed firmly against the preacher pad to isolate the biceps.
- Perform the movement in a slow and controlled manner to maximize muscle engagement.
- Avoid swinging the dumbbell or using momentum to lift the weight.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable