Dumbbell One Arm Reverse Preacher Curl

This exercise uses a preacher bench and a single dumbbell to isolate and work the bicep muscles. It focuses on slow, controlled movement to help strengthen both the biceps and the forearms.

How to Perform

1Sit on the bench with your chest pressed against the pad. Rest your arm over the edge and hold the dumbbell with your palm facing up.
2Slowly lower the weight until your arm is completely straight.
3Lift the weight back up toward your shoulder without moving your upper arm.
4Squeeze your bicep at the top, then slowly lower the weight back to where you started.
5Finish your reps, then switch to the other arm.

Exercise Info

Primary Muscles

Biceps

Secondary Muscles

Forearms

Equipment

Dumbbell

Difficulty

Intermediate

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