10 Best Dumbbell Reverse Preacher Curl Alternatives for Strength

The Dumbbell Reverse Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: Reverse Barbell Preacher Curls, the EZ Barbell Reverse Grip Preacher Curl and the Dumbbell Seated Bicep Curl.

Dumbbell Reverse Preacher CurlWatch the Dumbbell 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 Reverse Preacher Curl

The steps for the Dumbbell 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 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.
  6. Inhale and slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Reverse Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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. Reverse Barbell Preacher Curls

    1. Reverse Barbell Preacher Curls

    99% match

    Biceps · Beginner · 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. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
    2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
    3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
    4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

    3. Dumbbell Seated Bicep Curl

    96% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Reverse Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Preacher Curl
    • Body position: seated, the same as the Dumbbell Reverse Preacher Curl
  6. Dumbbell Seated Inner Biceps CurlPlay demonstration

    6. Dumbbell Seated Inner Biceps Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
    3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

Dumbbell Reverse Preacher Curl FAQ

What muscles does Dumbbell Reverse Preacher Curl work?

The exercise primarily stresses the biceps group, with elevated activation of the brachialis and brachioradialis due to the pronated grip. The preacher bench stabilizes the upper arm, isolating elbow flexion and reducing shoulder involvement.

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