Dumbbell One Arm Reverse Preacher Curl

Muscles worked

Setup

1. Adjust the preacher bench height so your armpit rests comfortably against the top of the pad while your chest is pressed against it.
2. Grasp a dumbbell with a firm overhand (pronated) grip, so your palm is facing down.
3. Position your working arm flat against the slanted pad, ensuring the back of your upper arm and elbow are in full contact.
4. Place your non-working hand on the bench or your hip to stabilize your torso.

How to do it

1. Inhale and slowly lower the dumbbell until your arm is fully extended, maintaining constant tension in the forearm.
2. Exhale as you curl the weight upward toward your shoulder by flexing the elbow, keeping your wrist locked in a neutral position.
3. Squeeze the forearm and the side of the upper arm at the peak of the contraction for one second.
4. Lower the weight with a controlled 3-second tempo back to the starting position.

Form checklist

• Keep your wrist neutral and strong; do not let the weight pull your wrist into extension.
• Ensure your elbow and upper arm remain glued to the pad to prevent shoulder involvement.
• Avoid leaning your body backward or using momentum to 'swing' the weight up.
• Maintain a full range of motion, stopping just short of a hard elbow lockout at the bottom.

Pro tips

• Focus on driving the back of your knuckles toward the ceiling to maximize brachioradialis engagement.
• Maintain a very tight grip on the dumbbell throughout the set to increase neural drive to the forearm muscles.

Make it harder

• Add a 2-second pause at the midpoint of the eccentric (lowering) phase to increase time under tension.
• Use a 'fat grip' attachment or wrap a towel around the handle to further challenge your grip strength.

Frequently asked

What muscles does the dumbbell one arm reverse preacher curl work?

The dumbbell one arm reverse preacher curl primarily targets the biceps.

What equipment do you need for the dumbbell one arm reverse preacher curl?

The dumbbell one arm reverse preacher curl uses dumbbell.

Is the dumbbell one arm reverse preacher curl good for beginners?

The dumbbell one arm reverse preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band 45 Degrees Biceps CurlBeginner · biceps
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