Dumbbell Reverse Preacher Curl
Description
The dumbbell reverse preacher curl is a forearm and brachialis isolation exercise performed on a preacher bench with dumbbells held in an overhand (pronated) grip. The combination of the strict preacher position and the overhand grip targets the brachialis and forearm extensors with no body english possible.
Equipment Required
Dumbbell Reverse Preacher Curl Instructions
- Adjust the preacher bench so the pad sits under your armpits when seated.
- Hold a dumbbell in each hand with an overhand grip (palms down).
- Drape your upper arms over the pad. Start with arms nearly fully extended.
- Curl both dumbbells up by bending at the elbows. Keep the overhand grip throughout.
- Continue until forearms are roughly vertical. Squeeze hard at the top.
- Lower under control over two to three seconds. Stop just before full extension.
- Use lighter weight than standard preacher curls — the overhand grip is more challenging.
- Repeat for the desired number of reps.
Dumbbell Reverse Preacher Curl Form & Visual
Dumbbell Reverse Preacher Curl Benefits
- Targets the brachialis and forearm extensors directly
- Strict preacher position prevents body english
- Trains one arm at a time (when done unilaterally)
- Builds arm thickness that bicep curls miss
- Helps prevent tennis elbow
- Develops forearm strength
Dumbbell Reverse Preacher Curl Muscles Worked
- Brachialis
- Brachioradialis
- Forearm extensors
- Biceps brachii (reduced involvement)
Dumbbell Reverse Preacher Curl Variations & Alternatives
- Barbell Reverse Preacher Curl
- Dumbbell Preacher Curl (underhand)
- Dumbbell Zottman Curl
- Cable Reverse Curl
- Single-Arm Dumbbell Reverse Preacher Curl
