One-Handed Hammer Curl – Dumbbell

1. Select a dumbbell of appropriate weight and position yourself at a preacher curl bench.
2. Stand with one foot forward and the other back in a staggered stance.
3. Lean slightly forward from the hips and place the back of your upper arm (of the arm that will be curling) on the sloped part of the preacher bench, ensuring your shoulders are open to the side.
4. Grasp the dumbbell with a neutral grip (palm facing the wall) and fully extend your arm downwards. This is your starting position.
5. Brace your core and curl the dumbbell upwards toward your shoulder, keeping the wrist stable and in a neutral position throughout the movement.
6. Pause briefly at the top of the curl to contract the bicep, then slowly lower the dumbbell back to the starting position, controlling the weight as it descends.
7. Complete the desired number of repetitions before switching arms.

Results