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Exercise 1414 · REF bWxq4op

Dumbbell One Arm Reverse Preacher Curl exercise animation

Dumbbell One Arm Reverse Preacher Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Combining a reverse, palms-down grip with a preacher bench and single-arm loading isolates the brachialis and forearm extensors about as strictly as a curl variation can. The preacher bench removes momentum entirely, so whatever strength deficit exists in the forearm shows up immediately. Expect to use noticeably less weight than a standard preacher curl.

How to Do the Dumbbell One Arm Reverse Preacher Curl

  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.

Muscles Worked

The Dumbbell One Arm Reverse Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell One Arm Reverse Preacher Curl work?
The Dumbbell One Arm Reverse Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Reverse Preacher Curl?
The Dumbbell One Arm Reverse Preacher Curl is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Reverse Preacher Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.