Dumbbell Reverse Preacher Curl – Video Exercise Guide & Tips

Dumbbell Reverse Preacher Curl - Video Exercise Guide & Tips

Looking to strengthen your biceps and forearms? The Dumbbell Reverse Preacher Curl is the perfect exercise for you.

Watch This Exercise Video

In this video exercise guide, you'll learn the proper form and technique to maximize your results. Avoid common mistakes, increase intensity, and discover variations to add variety to your workout.

Get ready to sculpt and tone your upper body with this effective exercise. Let's dive in and get those muscles pumping!

Key Takeaways

  • Dumbbell Reverse Preacher Curl targets multiple muscles in the arms, including the brachialis and brachioradialis.
  • This exercise helps improve overall arm strength and size, enhancing grip strength and forearm development.
  • Dumbbell Reverse Preacher Curl increases upper body strength, supporting other compound movements.
  • Proper form and technique, such as maintaining a stationary elbow and close body position, are essential for maximizing the benefits of this exercise.

Benefits of the Dumbbell Reverse Preacher Curl

What are the benefits of performing the Dumbbell Reverse Preacher Curl?

The Dumbbell Reverse Preacher Curl is an effective exercise that targets several muscles in your arms. This exercise primarily focuses on the brachialis, which is a muscle located underneath the biceps. By targeting the brachialis, you can achieve greater overall arm strength and size. Additionally, the Dumbbell Reverse Preacher Curl also engages the brachioradialis, which is a muscle that runs along the forearm. This helps to improve grip strength and forearm development.

Incorporating the Dumbbell Reverse Preacher Curl into your arm workout routine is quite simple. To begin, grab a pair of dumbbells and sit on a preacher curl bench. Position your upper arms on the pad and let your forearms hang over the edge. Ensure that your palms are facing downwards and your elbows are fully extended. From this starting position, exhale and curl the dumbbells upwards while keeping your upper arms stationary. Pause for a moment at the top of the movement and squeeze your biceps. Then, inhale and slowly lower the dumbbells back to the starting position.

Including the Dumbbell Reverse Preacher Curl in your arm workout routine can help you develop stronger and more defined arms. It's a great exercise for targeting the brachialis and brachioradialis muscles, leading to improved arm strength and size.

Proper Form and Technique for the Exercise

To perform the Dumbbell Reverse Preacher Curl with proper form and technique, you need to ensure that you maintain a stable position on the preacher curl bench while focusing on the movement of your forearms and grip strength. Here are some important tips to keep in mind:

  • Start by sitting on the preacher curl bench with your chest pressed against the pad and your feet firmly planted on the ground.
  • Hold a dumbbell in each hand with an overhand grip, palms facing down.
  • Slowly curl the weights up towards your shoulders, making sure to keep your elbows stationary and close to your body throughout the movement.
  • Squeeze your biceps at the top of the curl and then slowly lower the weights back down to the starting position.
  • Remember to breathe out as you curl the weights up and breathe in as you lower them down.

Proper form and technique are crucial to maximize the benefits of the Dumbbell Reverse Preacher Curl. By maintaining a stable position on the bench and focusing on the movement of your forearms and grip strength, you can effectively target and activate your biceps muscles. Avoid common errors such as swinging the weights or using momentum to lift them. Instead, focus on controlled and deliberate movements to fully engage your muscles and prevent injury.

Common Mistakes to Avoid

To avoid common mistakes during the Dumbbell Reverse Preacher Curl, it's important that you pay attention to your form and technique. Proper technique is crucial for maximizing the effectiveness of this exercise and minimizing the risk of injury.

One common mistake to avoid is using momentum to lift the dumbbells. Remember to keep your movements controlled and avoid swinging your body or using your back to lift the weights.

Another mistake is neglecting to maintain proper posture. Make sure to keep your back straight, chest up, and shoulders back throughout the exercise. Avoid rounding your shoulders or hunching forward, as this can put unnecessary strain on your upper body.

Additionally, it's important to use an appropriate amount of weight. Using weights that are too heavy can compromise your form and increase the risk of injury. Start with lighter weights and gradually increase as you become more comfortable and confident with your form.

Tips for Increasing Intensity and Progression

To increase the intensity and progress in your Dumbbell Reverse Preacher Curl, focus on gradually increasing the weight and repetitions while maintaining proper form and technique. Here are some tips for increasing intensity and progressing in your workout:

  • Gradually increase the weight: Start with a weight that challenges you but allows you to maintain proper form. As you get stronger, gradually increase the weight to keep pushing yourself.
  • Add more repetitions: Once you can comfortably complete the desired number of repetitions with a certain weight, try adding a few more reps to further challenge your muscles.
  • Decrease rest time: Shortening the rest periods between sets can increase the intensity of your workout. Aim to gradually reduce the rest time between sets to keep your muscles engaged and working hard.
  • Incorporate supersets: Supersets involve performing two exercises back-to-back without rest. Pairing your Dumbbell Reverse Preacher Curl with another exercise targeting the same muscle group can help increase intensity and stimulate muscle growth.
  • Try drop sets: Drop sets involve performing a set of an exercise with a heavy weight, then immediately reducing the weight and continuing with another set. This technique can help push your muscles to fatigue and stimulate further progress.

Variations to Add Variety to Your Workout

For added variety and to keep challenging your muscles, you can incorporate different variations of the Dumbbell Reverse Preacher Curl into your workout routine. If you want to switch things up and target your biceps in different ways, there are alternative exercises for bicep strength that you can try.

One option is the Hammer Curl, where you hold the dumbbells with your palms facing each other throughout the movement. This variation works not only your biceps but also your forearms.

Another alternative is the Concentration Curl, where you sit on a bench and curl the dumbbell up while keeping your upper arm stationary. This exercise isolates the biceps, allowing for a more focused and intense workout.

To add even more resistance to your Dumbbell Reverse Preacher Curl, you can incorporate resistance bands into your routine. Simply attach the resistance band to a stable object and step on it with your feet, holding the dumbbells as you perform the exercise. The resistance band adds an extra challenge to your biceps, making the exercise more effective in building strength and muscle.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for the Dumbbell Reverse Preacher Curl?

For the dumbbell reverse preacher curl, you should aim to do 3-4 sets of 8-12 repetitions. This will help build strength and size in your biceps.

Beginners can modify the exercise by using lighter weights and focusing on proper form.

Common mistakes to avoid include swinging the weights, using excessive momentum, and not fully extending your arms at the bottom of the movement.

Can I Do the Dumbbell Reverse Preacher Curl With a Barbell Instead?

Yes, you can do the dumbbell reverse preacher curl with a barbell instead. However, there are some pros and cons to consider.

Using a barbell allows you to lift heavier weights and engage more muscles, but it may put more strain on your wrists.

Additionally, variations of the preacher curl can target different parts of your biceps.

It's always important to use proper form and choose the variation that works best for you.

Is It Necessary to Warm up Before Doing the Dumbbell Reverse Preacher Curl?

Before diving into the specifics of the Dumbbell Reverse Preacher Curl, let's address the importance of warming up before strength training.

Warming up is essential as it prepares your muscles and joints for the upcoming workout, reducing the risk of injury. It increases blood flow, flexibility, and range of motion.

If the Dumbbell Reverse Preacher Curl doesn't suit you, there are alternative exercises like the Barbell Reverse Preacher Curl or Hammer Curls that can target the same muscle groups.

Can I Do the Dumbbell Reverse Preacher Curl if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to prioritize recovery options. Doing the dumbbell reverse preacher curl mightn't be the best exercise for you at the moment.

Instead, focus on alternative exercises that won't put strain on your shoulder, such as lateral raises or front raises.

Consult with a healthcare professional to determine the best course of action for your specific injury and to ensure a safe and effective recovery.

How Often Should I Include the Dumbbell Reverse Preacher Curl in My Workout Routine?

To maximize your gains and avoid overtraining, it's important to consider workout frequency when including the dumbbell reverse preacher curl in your routine.

The frequency will depend on your goals and overall program design. However, it's generally recommended to perform this exercise 1-2 times per week, while also incorporating other exercise variations to target your biceps from different angles.

Remember to listen to your body and adjust accordingly to avoid injury or burnout.


In conclusion, the dumbbell reverse preacher curl is an effective exercise for targeting the brachialis muscle in the upper arm. By following proper form and technique, you can maximize the benefits of this exercise while avoiding common mistakes.

To increase intensity and progression, consider using heavier weights or incorporating variations into your workout routine. Adding variety won't only keep your workouts exciting but also help to target different muscles within the arm.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *