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Forearms · Intermediate

Dumbbell One-Arm Reverse Preacher Curl

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.

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Exercise overview

Training details

ForearmsBiceps

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit at a preacher bench with the working upper arm fully supported and a dumbbell held palm-down.
  2. 02Keep the wrist straight and begin with the elbow almost extended.
  3. 03Curl the dumbbell toward the shoulder without lifting the upper arm from the pad.
  4. 04Pause briefly, then lower slowly to the start.
  5. 05Complete equal repetitions on both sides.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable One Arm Reverse Preacher CurlComparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist Curl

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