10 Best Alternatives to Dumbbell One Arm Reverse Preacher Curl
What can you do instead of Dumbbell One Arm Reverse Preacher Curl? Use movements that load the brachialis and brachioradialis with a pronated or neutral grip: barbell reverse curls, hammer curls, cable reverse curls, Zottman curls, or pronated inverted rows. Cue: keep the elbow fixed and lower slowly to emphasize forearm and biceps activation.
Original Exercise: Dumbbell One Arm Reverse Preacher Curl
How to Perform Dumbbell One Arm Reverse Preacher Curl
- Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
- Lower the dumbbell slowly until your arm is fully extended.
- Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Best Dumbbell One Arm Reverse Preacher Curl Alternatives
1. Dumbbell Seated Revers Grip Concentration Curl
98.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
2. Dumbbell One Arm Hammer Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
3. Ez Bar Seated Close Grip Concentration Curl
95.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell One Arm Seated Hammer Curl
94.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
5. Concentration Curls
94.7% MatchHow to perform this exercise
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
6. Dumbbell One Arm Zottman Preacher Curl
94.7% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
7. Dumbbell Concentration Curl
94.7% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
8. Dumbbell Reverse Preacher Curl
92.4% MatchHow to perform this exercise
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Hold a dumbbell in each hand with an underhand grip, palms facing up.
- Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
- Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
92.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
10. Ez Barbell Reverse Grip Preacher Curl
91.7% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
- Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms on the pad, allowing your forearms to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
Why You Might Need a Dumbbell One Arm Reverse Preacher Curl Alternative
You might substitute this exercise for wrist pain, lack of a preacher bench, limited dumbbell weight, or a desire for more functional strength. A pronated one-arm preacher curl isolates the brachialis and brachioradialis but stresses the wrist and elbow joint; alternatives let you change grip, leverage, and load to reduce joint strain. For rehab swap to neutral-grip hammer curls and focus on a 2–3 second eccentric to control muscle tension. If you lack equipment, a pronated inverted row preserves the horizontal pulling pattern while shifting load through the lats and biceps, so you maintain progressive overload without the isolated pad setup.
How to Choose the Right Substitute
Select a substitute based on target muscle emphasis, equipment, and joint tolerance. If you want the same brachialis bias, pick pronated or neutral grips (reverse or hammer curls) and lock your elbow to minimize shoulder involvement; cue: press the triceps lightly to keep the elbow stable. If wrist pain limits pronation, choose neutral-grip movements or cables with a wrist strap to maintain forearm alignment. For limited load capacity, use slow eccentrics and higher reps to increase time under tension. Prioritize exercises that let you progressively add load while keeping consistent elbow position and wrist alignment for predictable muscle activation.
Frequently Asked Questions
What muscles does Dumbbell One Arm Reverse Preacher Curl work?
The move primarily targets the brachialis and brachioradialis because the pronated grip reduces biceps long-head involvement. Cue: maintain a pronated wrist and a fixed elbow against the pad to isolate forearm flexors and minimize shoulder compensation.
What is the best bodyweight alternative to Dumbbell One Arm Reverse Preacher Curl?
A pronated inverted row (Australian row) is the best bodyweight option since it mimics horizontal pulling with an overhand grip. Set a bar at hip height, use a pronated grip, pull your chest to the bar while keeping elbows tucked, and focus on controlled eccentrics to engage the brachialis and biceps.
Can I build muscle without doing Dumbbell One Arm Reverse Preacher Curl?
Yes—you can build equal or greater muscle using compound pulls and targeted curl variations like reverse-barbell curls, hammer curls, and cable reverse curls while applying progressive overload. Use strict elbow position, full range of motion, and slow eccentrics to maximize hypertrophy of the brachialis and biceps without that specific preacher variation.
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