Male

Dumbbell One Arm Reverse Preacher Curl

Muscles involved

Mastering the dumbbell one arm reverse preacher curl gives you unmatched precision in your arm training. Resting your arm securely on the bench removes all cheating, granting you total confidence that your muscles are doing all the work. As you lift the dumbbell with a pronated grip, you immediately feel a deep, intense engagement through your forearms, brachialis, and biceps. A great set feels like strict, undivided isolation; there is no body sway, just a clean contraction as you pull the weight up and a slow, resistance-filled negative. That incredible pump and localized burn at the end of a series let you know you nailed the technique and maximized every single movement.

How to do it

1. Sit on a preacher bench with the upper part of your arm supported. 2. Grip a weight with a reverse grip. 3. Lift the weight towards your shoulder, contracting your forearm. 4. Lower the weight controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep the upper part of your arm well supported on the pad. - Lift the weight by contracting your forearm, not using momentum. - Control the descent, fully stretching your arm.