Dumbbell One Arm Reverse Preacher Curl – Bigger Biceps and Grip

The Dumbbell One Arm Reverse Preacher Curl is a fantastic strength building movement to improve your biceps and forearms in one lift. Would you like to have great form and get stronger biceps and forearms efficiently? Simply begin using this guide to get started immediately.

Dumbbell One Arm Reverse Preacher Curl Exercise Summary

  • Primary Muscles Worked: Wrist Extensors
  • Other Muscles (Secondary) Worked: Biceps Brachii
  • Equipment: Dumbbell and Preacher Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell One Arm Reverse Preacher Curl Procedure

  • Start out by selecting a dumbbell and having a seat on a preacher bench.
  • Position the dumbbell in one hand arm extended, palm facing down.
  • Curl the dumbbell up with out rotating your wrist.
  • Before your reach the point where the weight is directly over your elbow stop and begin to lower the dumbbell.
  • Continue to complete your desired reps on one side, then switch hands and execute the same number of reps.

Muscles Used

Target (Agonist)

  • Wrist Extensors


  • Biceps Brachii

Dynamic Stabilizers

  • None


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


When you wish to develop the most effective muscle growth, you ought to focus on these straightforward tips. Similarly, if you want to prevent your self from getting an injury, you ought to try these tips.

  • Do your major compound movements at the beginning of your work out, next do isolation exercises to concentrate on individual muscle groups afterwards. You really want the maximum results of your individual muscle groups any time you carry out coumpound lifts for instance, squats, deadlift and bench. Next you need to exercise the muscle groups of which you identified were weak in those lifts, or areas that couldn’t get fatigued based on the style of compound lift you executed.
  • Perform At Least 3 Of 8-20 Repetitions For Muscle Bulk. Now there are several theories about how Muscle Growth is activated, but all come to an agreement that sets of 60-80% of your 1RM will resulted in hypertrophy.
  • Finding Your Recovery Duration To Be Quick, Yet You Are Able To Still Accomplish A Complete Set. Any time your break period is to short you could be unable to finish your complete set, if perhaps it is way too lengthy you can be merely waisting time.
  • Focus On Your Breathing. For this and most exercise movements respiration is essential. You ought to be exhaling out during your target muscle flexing and inhaling when your primary muscle group is relaxing.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to avoid these very common mistakes to build and maintain ideal technique and continue to develop gains. Likewise, when you steer clear of these issues you will prevent the probability of receiving an injury.

  • You’ll Do Better To Not Omit Rest Days. Over-training might in fact make you weakened in lieu stronger.
  • Avoid The Urge To Neglect Your Warmup. Warming your Muslces is the Best way to prevent injuries.
  • You’ll Do Better To Not Make It To Easy. The only way to build muscle is to challenge yourself.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell One Arm Reverse Preacher Curl Recap

You ought to at this point have the ability to conduct dumbbell one arm reverse preacher curl properly. Right now your future level is to perform dumbbell one arm reverse preacher curl as apiece of a steady muscle building system to grow your forearms.

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