Description
A dumbbell reverse preacher curl is an exercise that targets the brachialis muscle, which lies underneath the biceps brachii. This exercise is performed on a preacher bench using one dumbbell.
How to Do Dumbbell One Arm Reverse Preacher Curl
- 1Setup
Position yourself on a preacher bench, resting the back of your upper arm firmly against the pad.
- 2Setup
Grasp a dumbbell with an overhand grip (palms facing down), ensuring your arm is fully extended and your wrist is straight.
- 3
Exhale and slowly curl the dumbbell upwards towards your shoulder, focusing on contracting your brachioradialis.
- 4
Continue curling until your forearm is perpendicular to the floor, or just before your wrist starts to lose tension.
- 5
Inhale and slowly lower the dumbbell back to the starting position with controlled movement, resisting the weight throughout the entire descent.
Tips
- Maintain a neutral wrist throughout the movement; avoid any wrist flexion or extension to keep tension on the target muscle.
- Focus on initiating the curl with your forearm muscles rather than swinging with your biceps or shoulder.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle fiber recruitment and growth.
- Keep your elbow fixed against the preacher pad to isolate the forearm and brachioradialis effectively.
Common Mistakes
- ×Using wrist flexion to lift the weight instead of forearm strength strains the wrist; keep your wrist straight and rigid throughout the movement.
- ×Relying on momentum to swing the dumbbell up reduces muscle engagement; perform the movement slowly and deliberately, focusing on muscle contraction.
- ×Failing to fully extend the arm at the bottom limits the range of motion; ensure a complete stretch at the bottom of each repetition.
Variations
Barbell Reverse Preacher Curl
Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell Reverse Preacher Curl
Strengthen your forearms and brachioradialis with the Dumbbell Reverse Preacher Curl. This isolation exercise builds grip strength and arm definition.
Related Exercises
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Dumbbell Seated Neutral Wrist Curl
Strengthen your forearms and grip with the Dumbbell Seated Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving wrist
Dumbbell Lying Supine Curl
Perform dumbbell lying supine curls to build forearm and bicep strength. Lie on a bench, curl dumbbells towards your shoulders for effective muscle growth.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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