Description

The dumbbell one arm reverse preacher curl is an isolation exercise that targets the brachialis and brachioradialis muscles in the forearm.

Starting Position

Sit on a preacher curl bench and place your upper arm flat against the bench pad, holding a dumbbell with an underhand grip.

Technical Execution

Curl the dumbbell towards your shoulder while keeping your elbow locked in place. Lower the weight back down in a slow and controlled manner.

Range of Motion

Maintain a full range of motion by fully extending your arm at the bottom of the movement and curling the weight up as high as possible without moving your elbow.

Variations

You can perform this exercise with both arms simultaneously or use a barbell instead of dumbbells for variation.

Common Mistakes

Common mistakes include using momentum to swing the weight, not controlling the movement, and lifting too heavy of a weight.

Practical Advice

To perform this exercise effectively, focus on keeping your elbow stationary as you curl the weight up and lower it down in a controlled manner.

Additional Notes

Ensure proper warm-up of your forearms and wrists before starting this exercise to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

brachialis

Secondary Muscles