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Upper Arms · Dumbbell
Dumbbell One Arm Hammer Preacher Curl
Dumbbell One Arm Hammer Preacher Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do 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).
- Keeping your elbow pressed against the pad, curl the dumbbell towards your shoulder by bending your elbow.
- Squeeze your bicep at the top of the movement, ensuring the dumbbell reaches shoulder height.
- 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.
Dumbbell One Arm Hammer Preacher Curl alternatives
More biceps exercises
Dumbbell One Arm Hammer Preacher Curl FAQ
What muscles does Dumbbell One Arm Hammer Preacher Curl work?
Dumbbell One Arm Hammer Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell One Arm Hammer Preacher Curl?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Hammer Preacher Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Hammer Preacher Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell One Arm Hammer Preacher Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Hammer Preacher Curl?
Other exercises for the biceps include Cable One Arm Curl, Cable One Arm Inner Biceps Curl, Cable Preacher Curl and Barbell Preacher Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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