10 Best Dumbbell One Arm Hammer Preacher Curl Alternatives for Home

The 10 Best Dumbbell One Arm Hammer Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Hammer Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Dumbbell One Arm Seated Hammer Curl

   99% match

   Biceps · Beginner · Isolation

   Pick this when you want an easier version that still works the biceps.

   • Dumbbell

   How to perform it

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
   3. Rest your elbow on the inside of your thigh, just above the knee.
   4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Body position: seated, the same as the Dumbbell One Arm Hammer Preacher Curl
2. Play demonstration

   2. EZ Bar Seated Close Grip Concentration Curl

   96% match

   Biceps · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   • Ez-barbell

   How to perform it

   1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
   2. Rest your elbow on the inside of your thigh, just above the knee.
   3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Body position: seated, the same as the Dumbbell One Arm Hammer Preacher Curl

3. 3. Concentration Curls

   95% match

   Biceps · Beginner · Isolation

4. 4. Dumbbell Concentration Curl

   95% match

   Biceps · Beginner · Isolation

5. Play demonstration

   5. Dumbbell One Arm Zottman Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with a mixed grip.

   • Dumbbell

   How to perform it

   1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
   2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
   3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
   4. At the top of the curl, rotate your wrist so that your palm faces up.
   5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Body position: seated, the same as the Dumbbell One Arm Hammer Preacher Curl
6. 

   6. Zottman Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with an underhand grip.

   • Dumbbell

   How to perform it

   1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
   2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
   3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
   4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
   5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Body position: seated, the same as the Dumbbell One Arm Hammer Preacher Curl
7. Play demonstration

   7. Dumbbell One Arm Reverse Preacher Curl

   95% match

   Biceps · Intermediate · Isolation

   The same equipment, taken with an overhand grip.

   • Dumbbell

   How to perform it

   1. 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.
   2. Lower the dumbbell slowly until your arm is fully extended.
   3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Hammer Preacher Curl
   • Body position: seated, the same as the Dumbbell One Arm Hammer Preacher Curl

8. 8. Dumbbell Seated Revers Grip Concentration Curl

   95% match

   Biceps · Intermediate · Isolation

9. 9. One Arm Dumbbell Preacher Curl

   95% match

   Biceps · Beginner · Isolation

10. 10. Dumbbell Peacher Hammer Curl

    93% match

    Biceps · Beginner · Isolation