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

Dumbbell One Arm Reverse Preacher Curl
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.

Ranked Dumbbell One Arm Reverse Preacher Curl Alternatives

Best Match
Dumbbell Seated Revers Grip Concentration Curl

1. Dumbbell Seated Revers Grip Concentration Curl

98.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
One Arm Dumbbell Preacher Curl

2. One Arm Dumbbell Preacher Curl

95.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  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.
Dumbbell One Arm Hammer Preacher Curl

3. Dumbbell One Arm Hammer Preacher Curl

95.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Ez Bar Seated Close Grip Concentration Curl

4. Ez Bar Seated Close Grip Concentration Curl

95.2% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  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.
Concentration Curls

5. Concentration Curls

94.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Dumbbell Concentration Curl

6. Dumbbell Concentration Curl

94.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Dumbbell One Arm Seated Hammer Curl

7. Dumbbell One Arm Seated Hammer Curl

94.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  3. Rest your elbow on the inside of your thigh, just above the knee.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  5. Pause for a moment at the top, squeezing your biceps.
Dumbbell One Arm Zottman Preacher Curl

8. Dumbbell One Arm Zottman Preacher Curl

94.7% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
  2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
  3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. At the top of the curl, rotate your wrist so that your palm faces up.
  5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
Zottman Preacher Curl

9. Zottman Preacher Curl

94.7% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
  2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
  3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
  4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
Dumbbell Reverse Preacher Curl

10. Dumbbell Reverse Preacher Curl

92.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
  2. Hold a dumbbell in each hand with an underhand grip, palms facing up.
  3. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
  4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.

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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