PlanWorkouts

Exercise 0384 · REF O8Aq69u

Dumbbell Reverse Preacher Curl exercise animation

Dumbbell Reverse Preacher Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

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 on 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. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
  4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

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 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 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.