Smart Workout Diary

Dumbbell Reverse Preacher Curl

The dumbbell reverse preacher curl is an isolation exercise performed against a preacher bench pad with an overhand grip. It primarily trains the forearms, especially the brachioradialis, while the biceps assist. It supports arm strength, grip development, and balanced elbow-flexor training.

Demonstration

Dumbbell Reverse Preacher Curl — demonstration 1
Dumbbell Reverse Preacher Curl — demonstration 2

Instructions

  1. Set up the bench: Adjust the preacher bench so the top of the pad sits comfortably under your armpit when seated.
  2. Take the dumbbell: Hold one dumbbell with an overhand grip, palm facing down, and place the back of your upper arm firmly against the pad.
  3. Start extended: Let the arm extend down the pad with a soft bend in the elbow; keep the wrist neutral and the shoulder still.
  4. Curl upward: Flex the elbow to raise the dumbbell in a controlled arc, keeping the upper arm in contact with the pad and the palm facing down.
  5. Lower with control: Pause briefly near the top, then lower the dumbbell slowly until the elbow is nearly straight. Complete the repetitions, then switch arms.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light, controlled load: The preacher pad limits momentum, so avoid weights that force you to pull the shoulder forward.
  2. Keep the wrist neutral: Do not let the wrist bend back or flex sharply while curling.
  3. Do not lock out forcefully: Stop just short of a hard elbow lockout at the bottom.
  4. Control the lowering phase: Lowering slowly helps maintain tension and prevents the dumbbell from dropping into the stretched position.
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