IsolationDumbbell
Single Arm Dumbbell Preacher Hammer Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps per arm (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a preacher bench with one arm on the pad
- Hold a dumbbell with neutral grip (palm facing in)
- Keep your upper arm firmly against the pad
- Start with arm fully extended
- Curl the dumbbell up toward your shoulder
- Maintain neutral grip throughout the movement
- Squeeze biceps and forearms at the top for 1 second
- Slowly lower back to full extension with control
💡Coaching Cues
- ✓
Upper arm stays on pad
- ✓
Neutral grip throughout
- ✓
Full extension at bottom
- ✓
Curl to shoulder
- ✓
Squeeze at top
- ✓
Control descent
⚠️Common Mistakes
- ✗
Lifting upper arm off pad
- ✗
Losing neutral grip
