Dumbbell Reverse Preacher Curl
Chasing strength you can feel outside the gym? Dumbbell Reverse Preacher Curl uses independent dumbbell loading to get there.
How to do Dumbbell Reverse Preacher Curl
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Hold a dumbbell in each hand with an underhand grip, palms facing up.
- Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
- Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Reverse Preacher Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Reverse Preacher Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
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 Reverse Preacher Curl
Swap Dumbbell Reverse Preacher Curl For
Dumbbell Reverse Preacher Curl — Frequently Asked Questions
How do you do the Dumbbell Reverse Preacher Curl?
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. Hold a dumbbell in each hand with an underhand grip, palms facing up. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps. 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 Reverse Preacher Curl work?
The Dumbbell 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 Reverse Preacher Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Reverse Preacher Curl good for beginners?
Not usually. The Dumbbell 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 Reverse Preacher Curl?
Try the Cable Rope Hammer Preacher Curl, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
