10 Best Dumbbell One Arm Hammer Preacher Curl Alternatives for Home
If you can't perform the Dumbbell One Arm Hammer Preacher Curl, use exercises that preserve the neutral (hammer) grip and emphasize the brachialis and brachioradialis. Top options include standing dumbbell hammer curls, cable rope hammer curls, reverse EZ-bar curls, cross-body hammer curls, and incline hammer curls. Cue: keep the wrist neutral and elbow fixed.
Original Exercise: Dumbbell One Arm Hammer Preacher Curl
How to Perform Dumbbell One Arm Hammer Preacher Curl
- 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.
Best Dumbbell One Arm Hammer Preacher Curl Alternatives
1. Dumbbell One Arm Seated Hammer Curl
99.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
2. Ez Bar Seated Close Grip Concentration Curl
96% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
3. Concentration Curls
95.4% MatchHow to perform this exercise
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
4. Dumbbell One Arm Zottman Preacher Curl
95.4% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
5. Dumbbell Concentration Curl
95.4% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
6. Dumbbell Seated Revers Grip Concentration Curl
95.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
7. Dumbbell One Arm Reverse Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
- Lower the dumbbell slowly until your arm is fully extended.
- Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
8. Dumbbell Peacher Hammer Curl
93% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
9. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
92.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
10. Dumbbell One Arm Concentration Curl (on Stability Ball)
92.3% MatchHow to perform this exercise
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
Why You Might Need a Dumbbell One Arm Hammer Preacher Curl Alternative
You might substitute the one-arm hammer preacher curl for pain, equipment limits, or to change stimulus. A preacher bench locks the humerus and limits shoulder compensation; if that position irritates the anterior shoulder or elbow, choose a standing or incline variant that allows freer scapular motion. For equipment gaps, cable rope hammer curls mimic the neutral-grip line of pull and maintain constant tension. If your goal is greater brachialis activation, prioritize neutral-grip movements or reverse curls that bias forearm pronation and longer brachialis moment arm. Technique cue: maintain a neutral wrist, drive the forearm through the elbow joint, and avoid shoulder swing to isolate the biceps complex.
How to Choose the Right Substitute
Select a substitute based on joint comfort, available gear, and desired muscle emphasis. If you lack a preacher bench but have dumbbells, pick standing or incline hammer curls to keep the neutral grip and reduce shoulder strain; cue: keep the elbow pinned to the torso and limit forearm rotation. If you want constant tension, use a cable rope hammer curl and pull the rope to shoulder height while keeping wrists neutral. For stronger brachialis recruitment, choose reverse EZ-bar curls and focus on a controlled eccentric with elbows stationary. Adjust load and range of motion to maintain strict elbow flexion.
Frequently Asked Questions
What muscles does Dumbbell One Arm Hammer Preacher Curl work?
The exercise targets the biceps brachii while emphasizing the brachialis and brachioradialis due to the neutral (hammer) grip. The preacher position limits shoulder involvement, increasing elbow-flexor isolation; cue: keep the elbow fixed on the pad and use a full controlled rep to maximize brachialis tension.
What is the best bodyweight alternative to Dumbbell One Arm Hammer Preacher Curl?
A suitable bodyweight option is towel-assisted chin holds or slow towel rows with a neutral grip, which load elbow flexors and forearms. Cue: wrap a towel over a sturdy bar, pull with elbows tight and wrists neutral, and control the eccentric to emphasize the brachialis and brachioradialis.
Can I build muscle without doing Dumbbell One Arm Hammer Preacher Curl?
Yes. You can build biceps and brachialis mass with many movements that preserve elbow flexion under load, such as standing hammer curls, cable rope hammer curls, and reverse bar curls. Focus on progressive overload, strict elbow-driven reps, and full controlled eccentrics to stimulate hypertrophy.
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