Dumbbell One-Arm Hammer Preacher Curl
A single dumbbell curled thumbs up on the preacher pad, the free hand steadying the bench.
How to do it
Setup
Seated at the preacher bench, one arm on the pad, dumbbell in a neutral grip, free hand on the pad's edge.
Steps
- Curl the bell up toward the shoulder, thumb on top.
- Pause with the forearm near vertical.
- Lower slowly; finish the arm's set, then switch.
Common mistakes
Shoulder rising to help the bell up: it stays down. Wrist bending to cheat the top: keep it straight. Starting every set with the strong arm: lead with the weaker one.
Breathing
Exhale on the curl, inhale lowering.
