Preacher Curl - Reverse (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.