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All exercises

Dumbbell one arm reverse preacher curl

Intermediate

Dumbbell one arm reverse preacher curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit 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. 2Lower the dumbbell slowly until your arm is fully extended.
  3. 3Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
  4. 4Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell reverse preacher curlBarbell
  • Ez barbell reverse grip preacher curlEZ bar
  • Barbell lying preacher curlBarbell
  • Dumbbell reverse preacher curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell one arm reverse preacher curl

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