Dumbbell Single-Arm Hammer Preacher Curl

1. Sit on a preacher bench with a dumbbell in one hand. Ensure that your elbow and upper arm are resting comfortably on the preacher pad.

2. Your palm should be facing inwards, towards your torso, with your arm fully extended along the pad.

3. Grip the dumbbell firmly with a neutral grip (like a hammer grip).

4. Keeping the upper arm stationary, exhale and curl the dumbbell up towards your shoulder by contracting your biceps. Your wrist should remain in a neutral position throughout the movement.

5. Continue curling the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction briefly at the top.

6. Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm along the preacher pad.

7. Repeat for the desired number of repetitions before switching arms.

Ensure that only your forearm moves throughout this exercise. The preacher pad helps isolate the biceps by preventing you from using momentum or engaging other muscle groups. Adjust the seat, if possible, so that the armpit is snug against the top of the pad. Perform the exercise in a controlled manner, focusing on form and muscle contraction.

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