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All exercises

Dumbbell reverse preacher curl

Intermediate

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

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 upper arms resting on the pad and your chest against the support.
  2. 2Hold a dumbbell in each hand with an underhand grip, palms facing up.
  3. 3Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
  4. 4Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

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 one arm 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 reverse preacher curl

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