Single-Arm Reverse-Grip Dumbbell Preacher Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Holds

• Extensor Digitorum
• Extensor Carpi Ulnaris

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Sit at a preacher bench and rest one upper arm on the pad.
2. Hold a dumbbell overhand, palm facing down, arm almost straight.
3. Curl the weight up with the knuckles leading until the forearm is near vertical.
4. Lower slowly, finish the set and switch arms.

Cues

• Keep the wrist straight.
• Choose a lighter dumbbell than for a regular preacher curl.

Common mistakes

• Letting the wrist bend back.
• Dropping into the bottom of the rep.

Variations

• Alternating Dumbbell Preacher Curl
• Alternating Preacher Hammer Curl
• Dumbbell Reverse Preacher Curl
• Single-Arm Dumbbell Preacher Curl
• Single-Arm Preacher Hammer Curl
• Preacher Hammer Curl
• Standing Dumbbell Preacher Curl

Alternatives

• Preacher Curl
• Incline Dumbbell Curl