Dumbbell Single-Arm Reverse Preacher Curl
Isolate and build your biceps with this preacher curl variation! Focus on form for maximum gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by selecting a dumbbell of appropriate weight and positioning yourself at a preacher bench.
2. With your palms facing down (pronated grip), grasp the dumbbell in one hand and place the back of your upper arm on the sloping pad of the preacher bench so that your arm is fully extended.
3. Ensure that your torso is stable and your arm is securely placed against the pad.
4. Exhale and curl the dumbbell upwards towards your shoulder, making sure to keep the back of your arm on the pad at all times. Concentrate on contracting the biceps muscle.
5. Pause at the top of the movement, squeezing your biceps for a moment.
6. Inhale and slowly lower the dumbbell back to the starting position, maintaining control and not allowing the weight to drop.
7. Complete the desired number of reps before switching to your other arm.
8. Perform the desired number of sets, ensuring you maintain correct form throughout the exercise to maximize efficiency and minimize injury risk.
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