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Exercises
Biceps

Single-Arm Dumbbell Hammer Preacher Curl

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Rest one arm on the preacher pad, dumbbell with a neutral grip.
  2. 2
    Flex the elbow to bring the dumbbell up to your shoulder.
  3. 3
    Squeeze at the top and lower under control.
  4. 4
    Switch sides after completing the reps.
Tip: the neutral grip targets the brachialis and brachioradialis — great for thicker arms.