One-Arm Dumbbell Reverse Preacher Curl

Setup

1. 01Set the preacher seat so your armpit sits snug over the top of the pad.
2. 02Place the back of one upper arm flat on the pad.
3. 03Grip the dumbbell with a pronated palm-down grip.
4. 04Brace the free hand on the pad or seat for support.

Execution

1. 01Curl the dumbbell up while keeping the palm facing down.
2. 02Drive the movement from the elbow with the upper arm pinned to the pad.
3. 03Stop just short of the forearm reaching vertical to keep tension.
4. 04Lower under control to a near-full stretch.

Checkpoints

• -The upper arm stays in full contact with the pad.
• -The wrist stays straight, not flexed or hyperextended.
• -The palm stays pronated through the whole rep.
• -The descent takes at least 2 seconds.

Common mistakes

• -Letting the elbow lift off the pad at the top.
• -Letting the wrist collapse into extension under the pronated grip.
• -Slamming into full elbow extension at the bottom.
• -Loading too heavy; reverse-grip curls use noticeably less weight.