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Dumbbell Reverse Preacher Curl

A pronated-grip curl on the preacher bench that isolates the brachioradialis and wrist extensors by removing any help from the shoulders or torso.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-reverse-preacher-curl

Demonstration coming soon

Primary

Brachioradialis

Secondary

Biceps brachiiBrachialisWrist extensors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set the preacher bench so the pad sits high in the armpits.
  2. 02Hold a dumbbell in each hand with palms facing down.
  3. 03Rest the backs of the upper arms flat on the pad.
  4. 04Begin with the elbows nearly straight.

Execution

  1. 01Curl the dumbbells up while keeping the palms pronated.
  2. 02Keep the wrists locked straight as the elbows bend.
  3. 03Stop just short of vertical forearms and squeeze.
  4. 04Lower slowly back to near-full extension.

Checkpoints

  • -Upper arms never leave the pad.
  • -Grip stays palms-down from start to finish.
  • -Wrists stay rigid, not bent back by the load.
  • -The eccentric is slow and deliberate.

Common mistakes

  • -Using supinated-curl loads and losing wrist position.
  • -Lifting the elbows off the pad at the top.
  • -Dropping fast into the stretched position.
  • -Rocking the shoulders to initiate the rep.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with light, strict loads.
  • -The stretched bottom is stressful on the elbow; warm up and avoid failure at full extension.
  • -Combine with regular preacher curls for complete elbow flexor coverage.

Related exercises

Dumbbell One Arm Reverse Preacher Curl

Dumbbell / Arms

Barbell Reverse Preacher Curl

Barbell / Arms

Cable Reverse Preacher Curl

Cable / Arms

Lever Reverse Grip Preacher Curl

Machine / Arms

Almost there

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