What muscles does the Dumbbell One-Arm Reverse Preacher Curl work?

This exercise primarily targets the forearm muscles, especially the brachioradialis, while also engaging the biceps as a secondary muscle group. The overhand grip shifts the focus toward forearm strength rather than traditional biceps curls.

What equipment is needed for the Dumbbell One-Arm Reverse Preacher Curl, and are there alternatives?

You'll need a preacher bench and a dumbbell to perform this movement correctly. If a preacher bench is not available, you can use an incline bench or rest your upper arm on a stable surface to mimic the setup.

Is the Dumbbell One-Arm Reverse Preacher Curl suitable for beginners?

Yes, beginners can perform this exercise with light dumbbells to focus on proper form and controlled movement. It's a low-impact isolation exercise that helps build foundational forearm strength when performed correctly.

What are common mistakes to avoid when doing the Dumbbell One-Arm Reverse Preacher Curl?

Common mistakes include using too much weight, allowing the wrist to bend excessively, and lifting with momentum instead of muscle control. Keep your wrist straight, move slowly, and focus on engaging the forearm throughout the curl.

How many sets and reps should I do for the Dumbbell One-Arm Reverse Preacher Curl?

Aim for 2–4 sets of 8–12 controlled reps per arm, depending on your fitness level and goals. Use a weight that allows you to maintain proper form without straining, especially in the wrist and elbow.

What safety tips should I follow for the Dumbbell One-Arm Reverse Preacher Curl?

Always start with a manageable weight to avoid strain on your wrists and elbows. Maintain a firm grip and slow movement, and avoid locking out the elbow at the bottom of the curl to reduce joint stress.

Are there variations of the Dumbbell One-Arm Reverse Preacher Curl I can try?

You can perform this movement with a barbell for bilateral training, use resistance bands for constant tension, or do a standing reverse curl if a preacher bench is unavailable. These variations can help target the forearms from different angles.

Dumbbell One-Arm Reverse Preacher Curl

Target Muscles

Primary:

Forearm

Secondary:

Biceps

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Sit on a preacher bench with your upper arm resting on the pad and hold a dumbbell in one hand using an overhand grip. Keeping your wrist straight and upper arm stationary, curl the dumbbell upward by bending your elbow, then lower it back down with control. Focus on keeping your movements slow and steady to maximize forearm engagement.

Step-by-Step Instructions

Sit on a preacher bench and adjust the height so that your upper arm rests comfortably on the pad. Your arm should be fully extended with your palm facing downward, holding a dumbbell in one hand.
Grip the dumbbell with an overhand (pronated) grip, ensuring your wrist is straight and stable.
Slowly curl the dumbbell upward by bending your elbow, keeping your upper arm stationary and pressed against the pad.
Continue lifting until your forearm is nearly vertical and the dumbbell is close to your shoulder.
Pause briefly at the top of the movement, squeezing your forearm muscles.
Slowly lower the dumbbell back to the starting position, fully extending your arm while maintaining control.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise.

Explore more forearm exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Reverse Preacher Curl

Forearm

Bench • Dumbbell

Dumbbell One-Arm Reverse Wrist Curl

Forearm

Bench • Dumbbell

Barbell Reverse Preacher Curl

Forearm

Bench • Barbell

EZ Barbell Reverse Grip Curl

Forearm

EZ Bar

Frequently Asked Questions

What muscles does the Dumbbell One-Arm Reverse Preacher Curl work?: This exercise primarily targets the forearm muscles, especially the brachioradialis, while also engaging the biceps as a secondary muscle group. The overhand grip shifts the focus toward forearm strength rather than traditional biceps curls.
What equipment is needed for the Dumbbell One-Arm Reverse Preacher Curl, and are there alternatives?: You'll need a preacher bench and a dumbbell to perform this movement correctly. If a preacher bench is not available, you can use an incline bench or rest your upper arm on a stable surface to mimic the setup.
Is the Dumbbell One-Arm Reverse Preacher Curl suitable for beginners?: Yes, beginners can perform this exercise with light dumbbells to focus on proper form and controlled movement. It's a low-impact isolation exercise that helps build foundational forearm strength when performed correctly.
What are common mistakes to avoid when doing the Dumbbell One-Arm Reverse Preacher Curl?: Common mistakes include using too much weight, allowing the wrist to bend excessively, and lifting with momentum instead of muscle control. Keep your wrist straight, move slowly, and focus on engaging the forearm throughout the curl.
How many sets and reps should I do for the Dumbbell One-Arm Reverse Preacher Curl?: Aim for 2–4 sets of 8–12 controlled reps per arm, depending on your fitness level and goals. Use a weight that allows you to maintain proper form without straining, especially in the wrist and elbow.
What safety tips should I follow for the Dumbbell One-Arm Reverse Preacher Curl?: Always start with a manageable weight to avoid strain on your wrists and elbows. Maintain a firm grip and slow movement, and avoid locking out the elbow at the bottom of the curl to reduce joint stress.
Are there variations of the Dumbbell One-Arm Reverse Preacher Curl I can try?: You can perform this movement with a barbell for bilateral training, use resistance bands for constant tension, or do a standing reverse curl if a preacher bench is unavailable. These variations can help target the forearms from different angles.