Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps
Target Muscle Group
Forearms
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
- Select a dumbbell and sit in an upright position with your chest flat against the preacher bench.
- Keep your upper arm pressed into the pad and hold the dumbbell with an overhand grip (palms facing down).
- Extend your arm until your bicep is fully lengthened. This is the starting position.
- Take a deep breath and curl the weight by bending at the elbow until the dumbbell is at shoulder height.
- Squeeze the biceps at the top of the movement and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, and then repeat on your opposite arm.
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