Preacher Curl - Reverse (Dumbbell)

Grip dumbbells with palms facing down. Curl up slowly, focusing on the top of your forearms. Do not swing your body to get the weight up.

Quick facts

Primary and secondary muscle groups targeted by this movement.

forearm extensors

outer bicep / brachialis

What you need and how to position yourself before starting.

dumbbellbench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a preacher curl bench with your upper arms resting on the pad.
- Hold a dumbbell in one hand with an overhand grip, allowing it to hang down at arm's length.
Step 2Position Your Body
- Ensure your feet are flat on the ground and your back is pressed against the bench.
- Keep your core engaged and your elbows close to your body.
Step 3Curl the Dumbbell
- Bend your elbow to curl the dumbbell upwards towards your shoulder.
- Focus on using your bicep to lift the weight, keeping your upper arm stationary on the pad.
Step 4Squeeze at the Top
- At the top of the movement, squeeze your bicep for a moment to maximize contraction.
- Ensure that your wrist remains straight and aligned with your forearm.
Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control of the weight throughout the descent to avoid swinging.
Step 6Repeat
- Repeat the curl for the desired number of repetitions, ensuring proper form with each rep.
- Switch arms after completing your set if using one dumbbell.
Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbell down on the floor or the rack.
- Stand up from the bench, ensuring you maintain good posture as you do so.