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Home » Exercise Guides » Arms

Dumbbell Reverse Preacher Curl: Target Your Arm Muscles!

How to do the dumbbell reverse preacher curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:21 AM EDT

Ask Question?

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!

Dumbbell Reverse Preacher Curl Details
Basic Information
Body Part
Arms
Primary Muscles
Biceps brachii, Brachialis, Brachioradialis, Forearm Extensors
Secondary Muscles
Extensor carpi radialis brevis, Extensor carpi radialis longus, Extensor carpi ulnaris, Flexor carpi radialis
Equipment
Dumbbells, Preacher Curl Bench.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Build Back Strength: Weighted Inverted Row for Total Upper Body
  • Mastering Chest to Bar Pull-Ups: Target Key Back & Arm Muscles
  • Isometric Biceps Hold: Build Bigger Arms with This Technique
  • One Arm Cable Chest Fly: Target Your Chest Muscles Effectively

Exercise Instructions

  1. Sit on preacher curl bench so your pecs are slightly higher than the padding.
  2. Then, rest your arms on the padding so they are extended with your elbows slightly bent.
  3. Now, pronate your wrists so you are holding the dumbbells with an overhand grip.
  4. Then, curl the dumbbells up as high as you can and squeeze for a couple of seconds at the top.
  5. Lower the dumbbells down to the starting position but keep a slight bend in your elbows.
  6. 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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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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