Dumbbell One Arm Reverse Preacher Curl

Expert Advice

Ensure that your upper arm remains stationary throughout the exercise to maximize bicep and forearm engagement.

How-to-do Steps

Sit on a preacher bench with a dumbbell in one hand, palm facing down.
Place the back of your upper arm on the bench and fully extend your arm.
Curl the dumbbell up towards your shoulder, keeping your palm facing down.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

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Muscles Worked

Dumbbell One Arm Reverse Preacher Curl primarily targets the Forearms, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms70%

Secondary

Biceps30%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell One Arm Reverse Preacher Curl work?

Dumbbell One Arm Reverse Preacher Curl primarily targets the Forearms. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell One Arm Reverse Preacher Curl?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell One Arm Reverse Preacher Curl suitable for beginners?

Dumbbell One Arm Reverse Preacher Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.