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

Forearms

Forearms Muscle Anatomy Diagram

One-Arm 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.

Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

One-Arm Reverse Grip Dumbbell Preacher Curl Instructions

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