Arms · Dumbbell
Dumbbell One Arm Hammer Preacher Curl
How to do the dumbbell one arm hammer preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit at a preacher bench and rest the back of one arm on the pad, holding a dumbbell with a neutral grip, palm facing in. Curl the dumbbell toward your shoulder keeping the hammer grip, then lower under control to a near-full stretch and repeat before switching arms.
- 1Feel your biceps and brachialis work with the neutral hammer grip
- 2Keep your upper arm pinned flat to the pad
- 3Squeeze at the top and lower slowly to a stretch
Common mistakes
- Don't lift your elbow off the pad or swing the body
- Avoid letting your wrist roll out of neutral
- Don't shorten the range; extend near full at the bottom
Muscles worked
The dumbbell one arm hammer preacher curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell one arm hammer preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.