10 Best Alternatives to Dumbbell One Arm Reverse Preacher Curl

The Dumbbell One Arm Reverse Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Revers Grip Concentration Curl, the One Arm Dumbbell Preacher Curl and the Dumbbell One Arm Hammer Preacher Curl.

Dumbbell One Arm Reverse Preacher CurlWatch the Dumbbell One Arm Reverse Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Reverse Preacher Curl

The steps for the Dumbbell One Arm Reverse Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. 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.
  2. Lower the dumbbell slowly until your arm is fully extended.
  3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell One Arm Reverse Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Reverse Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated Revers Grip Concentration CurlPlay demonstration

    1. Dumbbell Seated Revers Grip Concentration Curl

    98% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  2. One Arm Dumbbell Preacher Curl

    2. One Arm Dumbbell Preacher Curl

    95% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
    3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
    5. Switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Preacher Curl
  3. Dumbbell One Arm Hammer Preacher CurlPlay demonstration

    3. Dumbbell One Arm Hammer Preacher Curl

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
    2. Hold the dumbbell with a neutral grip (palms facing your body).
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Preacher Curl
  4. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    4. EZ Bar Seated Close Grip Concentration Curl

    95% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Preacher Curl FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.