Upper Arms Exercise · Dumbbell

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Dumbbell Reverse Preacher Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Combining a reverse, palms-down grip with a preacher bench isolates the brachialis and forearm extensors while removing any chance of momentum from the shoulders or back. That fixed upper-arm position is what makes preacher variations so strict — the stretch at the bottom has to be earned, not swung into. Expect to curl noticeably less weight here than on a standard preacher curl.

How to Do the Dumbbell Reverse Preacher Curl

1. Sit at a preacher bench with your upper arms resting on the pad and your chest against the support.
2. Hold a dumbbell in each hand with an underhand grip, palms facing up.
3. Without moving your upper arms, exhale and curl the dumbbells as you contract your biceps.
4. Keep curling until your biceps are fully contracted and the dumbbells reach shoulder level.
5. Hold that contracted position briefly, squeezing your biceps.
6. Inhale and lower the dumbbells back down under control.
7. Execute the desired number of reps with smooth cadence and consistent focus on the biceps.

Muscles Worked

The Dumbbell 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 · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Dumbbell Reverse Preacher Curl work?

The Dumbbell Reverse Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Reverse Preacher Curl?

The Dumbbell Reverse Preacher Curl is done with a dumbbell.

What's a good alternative to the Dumbbell 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.