Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Preacher Curl

The Dumbbell One Arm Reverse Preacher Curl is an effective bicep exercise that targets the muscles in the upper arm. This exercise is a variation of the traditional bicep curl and is performed using a dumbbell and a preacher bench. Unlike the regular bicep curl, the reverse grip targets the brachialis and brachioradialis muscles in addition to the biceps brachii. By using a reverse grip, the Dumbbell One Arm Reverse Preacher Curl places more emphasis on the brachialis muscle, which lies underneath the biceps brachii. Developing the brachialis not only adds size and definition to the upper arm but also enhances overall arm strength and stability. This exercise is particularly beneficial for individuals who have trouble targeting their brachialis muscle using other bicep exercises. It also helps to improve grip strength, forearm stability, and overall upper body strength. The Dumbbell One Arm Reverse Preacher Curl is a great addition to any arm workout routine, whether you are a beginner or an advanced lifter. Remember, incorporating a variety of bicep exercises into your routine is essential for balanced muscle development and preventing plateaus. As always, start with a weight that challenges you but allows for proper form, and gradually increase the weight as you become stronger. Enjoy the burn and reap the rewards of stronger, more defined arms with the Dumbbell One Arm Reverse Preacher Curl!


  • Position yourself on a preacher curl bench in a seated position.
  • Grasp a dumbbell with an underhand grip in one hand, allowing your arm to fully extend downward.
  • Rest your upper arm on the padded surface of the preacher curl bench, while keeping your back straight.
  • Exhale and curl the dumbbell upward towards your shoulder, contracting your bicep muscles.
  • Pause for a moment at the top of the movement, squeezing your bicep muscles.
  • Inhale and slowly lower the dumbbell back down to the starting position, fully extending your arm.
  • Repeat the exercise for the desired number of repetitions.
  • Switch arms and repeat the steps for the opposite side of your body.

Tips & Tricks

  • Use a controlled and slow movement throughout the exercise to maximize muscle engagement.
  • Start with a lighter dumbbell and gradually increase the weight as you become comfortable with the movement.
  • Maintain proper form by keeping your elbow against the pad, and avoid swinging or using momentum to lift the weight.
  • Focus on squeezing your biceps at the top of the movement to intensify the contraction.
  • Engage your core and maintain a stable body position throughout the exercise.
  • Inhale during the lowering phase and exhale during the lifting phase to promote proper breathing.
  • Add variety and challenge your muscles by alternating arms on each set or using a different grip, such as a hammer grip.
  • Listen to your body and avoid overtraining. Allow for sufficient rest and recovery between workouts.
  • Ensure proper nutrition by consuming a balanced diet that includes ample protein to support muscle growth and repair.
  • Consult with a fitness professional to assess your form and technique to ensure safe and effective execution.


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