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Dumbbell One Arm Reverse Preacher Curl
A single-arm pronated-grip curl on the preacher bench that targets the brachioradialis and forearm extensors while the pad enforces strict elbow flexion.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-reverse-preacher-curl
Demonstration coming soon
Primary
Brachioradialis
Secondary
Biceps brachiiBrachialisWrist extensors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Set the preacher seat so your armpit sits snug over the top of the pad.
- 02Place the back of one upper arm flat on the pad.
- 03Grip the dumbbell with a pronated palm-down grip.
- 04Brace the free hand on the pad or seat for support.
Execution
- 01Curl the dumbbell up while keeping the palm facing down.
- 02Drive the movement from the elbow with the upper arm pinned to the pad.
- 03Stop just short of the forearm reaching vertical to keep tension.
- 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.
Programming notes
- -Use 3 sets of 10 to 15 reps per arm; the grip limits loading.
- -Program it after primary biceps work as forearm accessory volume.
- -Expect roughly 60 to 70 percent of your supinated preacher curl load.
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