dumbbell one arm hammer preacher curl

How to perform it

Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. Hold the dumbbell with a neutral grip (palms facing your body). Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. Pause for a moment at the top, squeezing your biceps. Inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

1. 1Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2. 2Hold the dumbbell with a neutral grip (palms facing your body).
3. 3Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. 4Pause for a moment at the top, squeezing your biceps.
5. 5Inhale and slowly lower the dumbbell back to the starting position.
6. 6Repeat for the desired number of repetitions, then switch arms.