The dumbbell reverse preacher curl is an isolation exercise which effectively builds muscle and strength in the brachioradialis (Upper forearm), but the brachialis and biceps receive heavy stimulation as secondary movers. Now, this is a pretty simple exercise to do but you want to make sure you have proper form to prevent injury and get maximum results.
So, it’s important to not train too heavy as this could cause a bicep tear and reduce muscle stimulation, but using moderate resistance loads will ensure safe training and effective muscle activation. Reverse curls are phenomenal and this variation has been proven to train the top part of the forearm very effectively for maximum gains!
Exercise Instructions
- Sit on preacher curl bench so your pecs are slightly higher than the padding.
- Then, rest your arms on the padding so they are extended with your elbows slightly bent.
- Now, pronate your wrists so you are holding the dumbbells with an overhand grip.
- Then, curl the dumbbells up as high as you can and squeeze for a couple of seconds at the top.
- Lower the dumbbells down to the starting position but keep a slight bend in your elbows.
- Repeat for the desired number of reps.
Variations & Tips:
- You can perform the dumbbell reverse preacher curl with either one arm at a time or both.
- Do not lock out your elbows at the bottom of the reverse curl as this can cause a torn bicep and it takes tension off the muscle.
- Try to use a lighter to moderate weight with this exercise for maximum effectiveness since the main goal is to isolate the muscle.
- The dumbbell reverse preacher curl targets the brachioradialis primarily but it also works the brachialis and biceps.
Watch: How to do the dumbbell reverse preacher curl
Interested in measuring your progress? Check out our strength standards for Preacher Curl.
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