Dumbbell One Arm Reverse Preacher Curl

Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit at a preacher bench. Hold one dumbbell with a pronated (overhand) grip. Place your arm firmly on the pad.

Instructions

1. Curl the dumbbell toward your shoulder.
2. Squeeze the forearm hard.
3. Lower slowly to full extension.
4. Keep your wrist neutral.
5. Maintain a stationary torso.

Common Mistakes

1. Lifting the elbow off the pad.
2. Using momentum.
3. Rounding the shoulders.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.