Dumbbell Reverse Preacher Curl

Targets the forearm extensors and brachialis using a preacher bench for stability. The pad ensures that only the forearm muscles perform the work.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit at a preacher bench. Hold dumbbells with a pronated (overhand) grip. Place your forearms and upper arms firmly against the pad.

Instructions

1. Curl the weights toward your chin.
2. Squeeze the forearms at the peak.
3. Lower slowly until arms are fully extended.
4. Keep your chest against the pad.
5. Maintain a neutral wrist position.

Common Mistakes

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

Alternative Exercises

Zottman Curl

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Wrist Circles

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Seated Reverse Grip Concentration Curl

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