Dumbbell Reverse Preacher Curl
Build serious forearm and bicep strength! Isolate your muscles with the Dumbbell Reverse Preacher Curl.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up the preacher bench: Adjust the bench so that when you sit, your armpits rest comfortably at the top of the pad.
2. Grab a dumbbell with an overhand grip (palms facing downward) with each hand.
3. Sit down on the preacher bench and place the back of your upper arms on the padded surface.
4. Your arms should be fully extended with the dumbbells in front of you at the bottom of the movement.
5. Exhale and curl the dumbbells upwards by flexing at the elbows, keeping your upper arms stationary against the pad.
6. Continue to curl the dumbbells until your forearms are almost vertical, focusing on squeezing the muscles in the forearms and biceps.
7. Pause at the top of the movement for a moment.
8. Inhale and slowly lower the weights back to the starting position, keeping the tension on your muscles.
9. Repeat for the desired number of repetitions and sets, maintaining good form throughout the exercise.
---