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Intermediate
Dumbbell One Arm Reverse Preacher Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Reverse Preacher Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- 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.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell One Arm Reverse Preacher Curl
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