Biceps exercise · dumbbell
Dumbbell One Arm Reverse Preacher Curl
The dumbbell one arm reverse preacher curl is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to do the dumbbell one arm reverse preacher curl
- 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.
- Lower the dumbbell slowly until your arm is fully extended.
- Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
