Dumbbell Reverse Preacher Curl

The Dumbbell Reverse Preacher Curl is a targeted strength training exercise that primarily works the muscles in your biceps. This exercise focuses on the brachialis and brachioradialis muscles, which are located in the upper arm. By performing the Reverse Preacher Curl, you can achieve stronger and more defined arms. To perform this exercise, you will need a dumbbell and an adjustable bench. Start by adjusting the bench to a 45-degree angle and sit with your chest pressed against it. Grasp the dumbbell with an underhand grip and let your arms hang straight down, fully extended. Keep your elbows close to your torso throughout the movement. Next, exhale and curl the dumbbell upwards towards your shoulders while keeping your upper arms stationary. It's essential to only use your forearms to perform the movement. Squeeze your biceps at the top of the movement, then inhale and slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions. Incorporating the Dumbbell Reverse Preacher Curl into your workout routine can help you build and strengthen your biceps, improving the overall strength and aesthetics of your arms. Remember to utilize correct form and start with a weight that challenges you but allows you to complete the desired number of reps with proper technique. Note: Always warm up before starting any exercise routine to prevent injuries. Choose weights that are appropriate for your fitness level and increase resistance gradually over time to avoid straining your muscles.

Instructions

• Choose a dumbbell of appropriate weight for your fitness level.
• Sit on a preacher curl bench and position it so that your armpits are resting comfortably on the top of the bench.
• Grab the dumbbell with an underhand grip and extend your arm fully, allowing it to hang down towards the floor.
• Place your upper arms firmly against the preacher bench pad, keeping your chest against the pad as well.
• While keeping your upper arms stationary, curl the dumbbell up towards your shoulder by contracting your bicep.
• Continue lifting the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder level.
• Pause and squeeze your bicep at the top of the movement.
• Slowly lower the dumbbell back to the starting position, fully extending your arm.
• Repeat for the desired number of repetitions, ensuring proper form is maintained throughout the exercise.

Tips & Tricks

• Maintain proper form throughout the exercise
• Engage your biceps by squeezing them at the top of the movement
• Focus on a slow and controlled eccentric (lowering) phase
• Avoid using momentum to lift the weight
• Use a challenging weight that allows you to perform the exercise with correct form
• Keep your elbows stationary against the preacher bench
• Ensure your wrists are straight and aligned with your forearms
• Exhale during the concentric (lifting) phase and inhale during the eccentric (lowering) phase
• Include this exercise as part of a well-rounded arm workout routine
• Gradually increase the weight or reps over time to continue challenging your muscles