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Upper Arms · Dumbbell
Dumbbell One Arm Reverse Preacher Curl
Dumbbell One Arm Reverse Preacher Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell One Arm Reverse Preacher Curl
- Sit on a preacher bench with your right arm extended over the pad, holding a dumbbell in your right hand using an overhand grip (palm facing down). Keep your right upper arm pressed against the pad.
- Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps and forearm muscles.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your upper arm pressed firmly against the pad to isolate your biceps.
- Avoid using your back or shoulder to lift the weight.
- Perform the movement slowly and with control and avoid using momentum.
Dumbbell One Arm Reverse Preacher Curl alternatives
More biceps exercises
Dumbbell One Arm Reverse Preacher Curl FAQ
What muscles does Dumbbell One Arm Reverse Preacher Curl work?
Dumbbell One Arm Reverse Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell One Arm Reverse Preacher Curl?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Reverse Preacher Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Reverse Preacher Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell One Arm Reverse Preacher Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Reverse Preacher Curl?
Other exercises for the biceps include Cable One Arm Curl, Cable One Arm Inner Biceps Curl, Kettlebell Preacher Curl and Preacher Curl Ez Bar.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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