Dumbbell One Arm Reverse Preacher Curl

Also known as: one arm dumbbell reverse preacher curl

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Biceps

Dumbbell

The point of Dumbbell One Arm Reverse Preacher Curl is strength you can feel outside the gym; independent dumbbell loading is how it gets there.

How to do Dumbbell One Arm Reverse Preacher Curl

Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
Lower the dumbbell slowly until your arm is fully extended.
Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell One Arm Reverse Preacher Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell One Arm Reverse Preacher Curl Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell One Arm Reverse Preacher Curl

Easier progression

Barbell Standing Close Grip Curl

Swap Dumbbell One Arm Reverse Preacher Curl For

Kettlebell Bottoms Up Clean From The Hang Position

Ez Barbell Seated Curls

Cable Curl

Dumbbell One Arm Reverse Preacher Curl — Frequently Asked Questions

How do you do the Dumbbell One Arm Reverse Preacher Curl?

Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip. Lower the dumbbell slowly until your arm is fully extended. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Reverse Preacher Curl work?

The Dumbbell One Arm Reverse Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Reverse Preacher Curl good for beginners?

Not usually. The Dumbbell One Arm Reverse Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Reverse Preacher Curl?

Try the Kettlebell Bottoms Up Clean From The Hang Position, Ez Barbell Seated Curls or the Cable Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Reverse Preacher Curl the same as the one arm dumbbell reverse preacher curl?

Yes. The Dumbbell One Arm Reverse Preacher Curl is also commonly called the one arm dumbbell reverse preacher curl. Different gyms and training programs label it differently, but "one arm dumbbell reverse preacher curl" refer to this same movement.