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 Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Preacher CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell One Arm Reverse Preacher Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    85% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell One Arm Reverse Preacher Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    75% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. Bodyweight Kneeling Triceps Extension

    34% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    4. Bodyweight Standing Close-grip One Arm Row

    33% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  5. One Arm Towel RowPlay demonstration

    5. One Arm Towel Row

    33% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  6. Bodyweight Standing One Arm RowPlay demonstration

    6. Bodyweight Standing One Arm Row

    32% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  7. ElevatorPlay demonstration

    7. Elevator

    32% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  8. Inverted RowPlay demonstration

    8. Inverted Row

    32% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  9. Inverted Row Bent KneesPlay demonstration

    9. Inverted Row Bent Knees

    32% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Preacher Curl
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    32% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than 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.

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.

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