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Biceps · Dumbbell · Intermediate

How to do Reverse Preacher Curl (Dumbbell, One Arm)

The dumbbell one arm reverse preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench with a single dumbbell. It emphasizes strict form and control, helping to build biceps and forearm strength.

Reverse Preacher Curl (Dumbbell, One Arm) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Reverse Preacher Curl (Dumbbell, One Arm), step by step

  1. Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
  2. Lower the dumbbell slowly until your arm is fully extended.
  3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Reverse Preacher Curl (Dumbbell, One Arm) works your biceps as the main mover, with help from your forearms.

Track Reverse Preacher Curl (Dumbbell, One Arm) in SPLYT

Reverse Preacher Curl (Dumbbell, One Arm) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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