Dumbbell One Arm Hammer Preacher Curl
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell one arm hammer preacher curl is a single-arm isolation exercise for the upper arms. Curling one dumbbell with a neutral (hammer) grip over a preacher bench targets the elbow flexors — the biceps brachii along with the brachialis and brachioradialis of the forearm. The pad pins your upper arm and the one-arm focus lets you train each side evenly with a strong peak contraction.
Dumbbell One Arm Hammer Preacher Curl: So führst du sie aus
- 1Set the preacher bench so the top of the pad sits just under your armpit, and sit with your chest against the back of the pad.
- 2Hold a dumbbell in one hand with a neutral grip — palm facing in, thumb on top — and rest the back of your upper arm flat on the pad.
- 3Let the dumbbell hang with your elbow nearly straight, keeping a slight bend to maintain tension and protect the joint.
- 4Curl the dumbbell up by flexing only at the elbow, keeping your wrist neutral and your upper arm pressed into the pad.
- 5Squeeze the biceps and forearm hard at the top, with the dumbbell finishing near your shoulder.
- 6Lower the dumbbell slowly under control until your elbow returns to the near-straight start position.
- 7Complete all reps on one arm, then switch the dumbbell to the other side and repeat.
Technik-Tipps
- Keep the upper arm flat on the pad the whole set — let the pad, not your shoulder, anchor the lift so the elbow flexors do the work.
- Hold the neutral grip firmly; the hammer position shifts emphasis onto the brachialis and brachioradialis for thicker-looking arms.
- Control the lowering phase over 2–3 seconds rather than dropping the weight, since the stretched position is where the preacher curl bites hardest.
- Use your free hand to brace the bench, but never to push or assist the working arm.
- Start lighter than you would for a standing curl — the pad removes momentum and exposes any cheating.
Häufige Fehler
- Letting the upper arm lift off the pad to swing the dumbbell up, which turns the curl into a shoulder movement and steals tension from the biceps.
- Bouncing out of the bottom or fully locking the elbow under load, which strains the elbow tendons in the stretched position.
- Rotating the wrist toward a regular curl instead of holding the hammer grip, which removes the brachioradialis emphasis the movement is built for.
- Cutting the range short at the top or bottom, so you miss both the peak contraction and the deep stretch the preacher bench provides.
- Going too heavy and jerking the torso, which defeats the strict, isolated purpose of the one-arm preacher curl.
Häufig gestellte Fragen
What muscles does the dumbbell one arm hammer preacher curl work?
It targets the elbow flexors of the upper arm — the biceps brachii — while the neutral hammer grip places extra emphasis on the brachialis and the brachioradialis of the forearm.
Why use a hammer grip instead of a regular curl grip?
The neutral hammer grip (palm facing in) recruits the brachialis and brachioradialis more than a supinated grip, helping build arm thickness and forearm strength alongside the biceps.
Why train one arm at a time?
Working one arm at a time lets you focus fully on form and the peak contraction, and it helps even out strength differences between your left and right sides.
How many sets and reps should I do?
As an isolation move, 2–4 sets of 8–12 reps per arm with controlled tempo works well. Pick a weight you can curl strictly without lifting your arm off the pad.
Is the dumbbell one arm hammer preacher curl good for beginners?
Yes. The preacher pad locks your upper arm in place, which makes it easy to learn strict form. Start light, keep the movement slow, and build up gradually.
