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Dumbbell Reverse-Grip Preacher Curl
Dumbbell reverse-grip preacher curl isolates the brachioradialis and forearms to build grip strength and arm size; performed seated on a preacher bench with pronated grip for strict elbow flexion.
About Exercise
Equipment
Dumbbells, Preacher Curl Stand
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors, Extensors
Biceps
7/10Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Sit on the preacher curl bench and adjust the seat so your upper arms rest flat on the angled pad with armpits near the top. Grip a dumbbell in each hand with palms facing down and extend arms fully.
- Curl the dumbbells upward by flexing your elbows while keeping upper arms pressed against the pad.
- Squeeze your forearms at the top with dumbbells near shoulder height.
- Pause briefly to contract the muscles.
- Lower the dumbbells slowly to full extension with control.
- Maintain a slight bend in elbows at the bottom.
Coaching Tips
Form Cues
- Elbows stay on pad
- Palms face down
- Squeeze forearms hard
- Control the descent
- Wrists straight
Breathing
Inhale as you lower the weights and exhale as you curl them up; brace your core throughout.
Tempo
3-1-2
Range of Motion
From arms nearly straight with elbows slightly bent to dumbbells curling up to shoulder level, keeping upper arms fixed on the pad.
Safety
Safety Notes
- Avoid full elbow lockout to prevent hyperextension
- Use weight allowing strict form without jerking
- Keep wrists neutral to avoid strain
- Maintain upper arm contact for isolation
Spotting
No spotter required; use light weights and focus on form to minimize risk.
Common Mistakes
- Using momentum to swing weights
- Locking out elbows at bottom
- Allowing upper arms to lift off pad
- Gripping too tightly causing wrist strain
- Incomplete range of motion
When to Avoid
- Acute elbow pain
- Wrist tendonitis
- Recent bicep strain
Flexibility Needed
- Adequate wrist extension
- Shoulder flexion for arm positioning
Build Up First
- Master basic bicep curl form
- Comfortable with pronated grip
Also known as
Reverse Grip Dumbbell Preacher Curl, Pronated Dumbbell Preacher Curl, Dumbbell Reverse Preacher Curl
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