Dumbbell Reverse Preacher Curl

Muscles worked

Setup

1. Adjust the preacher bench height so that your armpit rests firmly against the top of the pad.
2. Hold a dumbbell in one hand using a pronated (overhand) grip with your palm facing down.
3. Extend your arm fully across the pad, ensuring your triceps are in total contact with the surface.
4. Plant your feet firmly on the floor and engage your core to stabilize your torso.

How to do it

1. Exhale as you curl the dumbbell toward your shoulder by flexing the elbow, keeping your wrist neutral and firm.
2. Squeeze the forearm and brachialis at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the dumbbell back to the starting position over a 3-second count.
4. Stop just short of a full elbow lockout to maintain constant tension on the muscles.

Form checklist

• Keep your wrist straight and locked; do not let the weight pull your hand into extension.
• Ensure your armpit stays glued to the pad to prevent the shoulder from assisting the lift.
• Maintain a stationary torso; avoid leaning back or rocking to generate momentum.
• Keep the back of your upper arm flat against the pad throughout the entire range of motion.

Pro tips

• Focus on driving the back of your hand toward your shoulder to maximize the engagement of the brachioradialis.
• Maintain a tight grip on the dumbbell to increase neural drive and forearm activation through irradiation.
• Perform the eccentric phase as slowly as possible, as the brachialis responds exceptionally well to time under tension.

Make it harder

• Incorporate a 2-second isometric hold at the midpoint of the descent (90-degree angle).
• Use a 'fat grip' attachment or wrap a towel around the dumbbell handle to further challenge your grip strength.

Frequently asked

What muscles does the dumbbell reverse preacher curl work?

The dumbbell reverse preacher curl primarily targets the biceps.

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

The dumbbell reverse preacher curl uses dumbbell.

Is the dumbbell reverse preacher curl good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps