Beginner
DUMBBELL ONE ARM HAMMER PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2
Step:2 Hold the dumbbell with a neutral grip (palms facing your body).
3
Step:3 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4
Step:4 Pause for a moment at the top, squeezing your biceps.
5
Step:5 Inhale and slowly lower the dumbbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
