Dumbbell Reverse Preacher Curl exercise animation (Male)

Dumbbell Reverse Preacher Curl

Target muscle
Brachioradialis
Synergist muscles
Biceps Brachii, Brachialis
Equipment
Dumbbell
Body part
Forearms
Type
Strength

The dumbbell reverse preacher curl is a forearm-focused strength exercise that targets the brachioradialis, with assistance from the biceps brachii and brachialis. Performed with an overhand (pronated) grip while your upper arm is braced over a preacher bench pad, it isolates the elbow flexors and builds forearm and grip strength with no momentum.

How to do the Dumbbell Reverse Preacher Curl

  1. 1Set the preacher bench so the top of the pad sits just under your armpit, and select a dumbbell you can control through a full range of motion.
  2. 2Sit or stand at the bench and lay the back of your upper arm flat against the pad, keeping your shoulder relaxed and down.
  3. 3Hold the dumbbell with an overhand, pronated grip (palm facing down and away) and let your arm hang almost straight at the bottom.
  4. 4Keeping your upper arm pinned to the pad, curl the dumbbell up by flexing at the elbow until your forearm is near vertical.
  5. 5Pause briefly at the top, feeling the contraction in your forearm and the brachioradialis.
  6. 6Lower the dumbbell slowly under control until your elbow is nearly extended, resisting the weight the whole way down.
  7. 7Complete your reps, switch to the other arm if working unilaterally, then set the dumbbell down safely.

Form tips

  • Keep the overhand grip locked throughout; letting the wrist rotate toward a neutral or underhand grip shifts the work off the brachioradialis.
  • Press the back of your upper arm into the preacher pad every rep so the bench, not your shoulder, stabilizes the lift.
  • Use a slow, controlled tempo on the way down to keep tension on the forearm and protect the elbow.
  • Start lighter than you would for a standard curl; the pronated grip is noticeably weaker, so leave momentum out of it.

Common mistakes

  • Lifting the upper arm off the pad to swing the weight up, which uses the shoulder and removes the bracing that makes this lift effective.
  • Letting the wrist supinate (rolling toward palm-up) during the curl, which turns it into a standard curl and unloads the brachioradialis.
  • Using too much weight and only doing partial reps, cutting the range of motion and the forearm tension short.
  • Dropping the dumbbell quickly at the bottom instead of lowering it, which loses muscle tension and strains the elbow.

Frequently asked questions

What muscles does the dumbbell reverse preacher curl work?

It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The overhand grip emphasizes the forearm more than a standard supinated curl.

Why use an overhand grip instead of underhand?

The pronated (overhand) grip rotates the biceps into a weaker position and shifts more of the load onto the brachioradialis and forearm, building forearm and grip strength.

How many sets and reps should I do?

As a forearm isolation move, 3–4 sets of 10–15 reps with a controlled tempo works well. Use a lighter load than your regular curl since the reverse grip is weaker.

What's a good alternative to the dumbbell reverse preacher curl?

A standing dumbbell or barbell reverse curl trains the same brachioradialis without the bench, while a hammer curl is a similar forearm-and-biceps option using a neutral grip.

Is the dumbbell reverse preacher curl good for beginners?

Yes. The preacher pad braces your arm and blocks cheating, so beginners can learn strict elbow flexion safely. Just start light, since the overhand grip feels weaker than a normal curl.

Related exercises