10 Best Dumbbell Reverse Preacher Curl Alternatives for Strength

Ranked 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. 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

   

   1. Reverse Barbell Preacher Curls

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. EZ Barbell Reverse Grip Preacher Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   6. 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
3. Play demonstration

   3. Dumbbell Seated Bicep Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
4. Play demonstration

   4. Dumbbell Seated Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
   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
5. Play demonstration

   5. Dumbbell Seated Hammer Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. 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. Play demonstration

   6. Dumbbell Seated Inner Biceps Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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
7. Play demonstration

   7. Dumbbell Seated Neutral Wrist Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
   2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
   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
8. Play demonstration

   8. Dumbbell Seated Preacher Curl

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench with your feet flat on the floor.
   2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   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
9. 

   9. Preacher Hammer Dumbbell Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
   2. As you breathe in, slowly lower the dumbbells 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 dumbbells are at shoulder height.
   4. Squeeze the biceps hard for a second at the contracted position and 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
10. 

    10. Two-arm Dumbbell Preacher Curl

    96% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Grab a dumbbell with each arm and place the upper arms 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 dumbbells until your upper arm is extended and the biceps is fully stretched.
    3. As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
    4. Squeeze the biceps hard for a second at the contracted position and 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