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


Forearms Muscle Anatomy Diagram

Reverse Grip Dumbbell Preacher Curl Overview

The preacher curl is an exercise used to isolate the biceps.

The angle used when performing preacher curl variations allows for a more focused concentric portion of the curl. This is especially helpful when trying to build bicep peaks and promote a pump in the biceps.

The preacher curl is an isolation movement that is best used toward the end of your workouts if your goal is building a more aesthetic physique.

Reverse Grip Dumbbell Preacher Curl Instructions

  1. Select a pair of dumbbells and sit in an upright position with your chest flat against the preacher bench.
  2. Keep your upper arm pressed into the pad and grab the dumbbells with an overhand grip (palms facing down).
  3. Extend your arms until your biceps are fully lengthened. This is the starting position.
  4. Take a deep breath and curl the weight by bending at the elbows until the dumbbells are at shoulder height. 
  5. Squeeze the biceps at the top of the movement and slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Reverse Grip Dumbbell Preacher Curl Tips

  • Keep the motion slow and controlled throughout the set.
  • Always use a full range of motion to get the most out of this exercise.