Smart Workout Diary

Dumbbell One-Arm Reverse Preacher Curl

The dumbbell one-arm reverse preacher curl is an isolation exercise performed with the upper arm supported on a preacher bench and the palm facing down. It primarily trains the elbow flexors, with strong emphasis on the brachioradialis and forearm muscles while also working the biceps. It can help build arm strength, forearm development, and controlled elbow-flexion strength.

Demonstration

Dumbbell One-Arm Reverse Preacher Curl — demonstration 1
Dumbbell One-Arm Reverse Preacher Curl — demonstration 2

Instructions

  1. Set up the bench: Adjust the preacher bench so your armpit rests near the top edge and your upper arm can lie securely against the pad.
  2. Take the dumbbell: Hold one dumbbell with an overhand grip, palm facing down. Place your working upper arm flat on the pad and keep the wrist straight.
  3. Begin extended: Start with the elbow nearly straight and the dumbbell below the pad. Keep the shoulder down and avoid lifting the upper arm from the support.
  4. Curl upward: Exhale and bend the elbow to raise the dumbbell in a smooth arc. Keep the palm facing down and stop when you reach a controlled peak contraction.
  5. Lower slowly: Inhale as you lower the dumbbell under control until the elbow is nearly straight. Do not forcefully lock out the elbow, then complete repetitions before changing arms.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load: The reverse grip can make the forearm muscles fatigue quickly; avoid using momentum.
  2. Keep the wrist neutral: Do not let the wrist bend backward or curl upward as you lift.
  3. Keep the upper arm fixed: The preacher pad should prevent shoulder movement; only the elbow should bend and straighten.
  4. Control the lowering phase: Lowering slowly improves control and reduces stress from dropping into the bottom position.
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