Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Dumbbell Reverse Preacher Curl Instructions

  1. Adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
  2. Grab a pair of dumbbells using an reverse grip (palm facing down) and sit on the preacher bench.
  3. The back of your arms should rest flat on the padding with your arm fully extended.
  4. Execute the exercise by slowly raising the dumbbells up and squeezing the forearms at the top of the movement.
  5. Slowly lower the dumbbell until your arms are fully extended.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Keep the rep timing slow, and control the weight on the way down.
  2. Focus on only moving your forearms.