One-Arm Reverse Grip Dumbbell Preacher Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Reverse Grip Dumbbell Preacher Curl is an effective exercise primarily targeting the forearms, with secondary emphasis on the biceps. Using a dumbbell, this movement involves gripping the weight with a reverse (overhand) grip, which places greater focus on the brachioradialis muscle in the forearm. The exercise is performed while seated on a preacher bench, which supports the upper arm and ensures strict form by minimizing body movement. This variation of the preacher curl isolates the forearm muscles, promoting strength and definition while also engaging the biceps to a lesser degree. It's an excellent addition to any arm workout routine for improving both muscle size and endurance.
How to Perform
Start by choosing a dumbbell and sitting upright on a preacher bench, ensuring your chest is fully against the pad for stability.
Rest your upper arm comfortably on the bench, ensuring it's firmly in contact with the pad, and grasp the dumbbell with an overhand grip (palms facing downward).
Extend your arm straight down, fully stretching your bicep, to set up in the starting position.
Inhale deeply, then curl the dumbbell upwards by bending your elbow, lifting it until it reaches shoulder height. Focus on controlling the movement.
At the top of the movement, squeeze your biceps for a brief moment to maximize contraction, then carefully lower the dumbbell back to the starting position, maintaining control throughout.
Complete the desired number of reps, then switch arms and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Select a dumbbell and sit on a preacher bench with your chest against the pad for support.
Keep your upper arm firmly pressed against the pad to minimize movement and ensure focus on the target muscles.
Grip the dumbbell with an overhand (reverse) grip, palms facing downward.
Extend your arm fully to stretch the forearm muscles and set up in the starting position.
Curl the dumbbell upward by bending your elbow, keeping your upper arm stationary.
Focus on engaging the forearm muscles, especially the brachioradialis, throughout the movement.
At the peak of the curl, squeeze the forearm muscles to enhance contraction and muscle activation.
Slowly lower the dumbbell back to the starting position, maintaining control.
Avoid swinging your body or using momentum to lift the weight for better muscle isolation.
Perform the exercise on both arms for balanced development of the forearms and biceps.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the dumbbell. This reduces muscle activation and can lead to injury. Focus on slow, controlled movements.
Don't Let Your Upper Arm Lift Off the Pad: Ensure your upper arm stays pressed firmly against the preacher bench throughout the movement. Lifting your arm can shift focus away from the forearms and biceps.
Don't Overextend Your Elbow: While it's important to fully extend your arm at the start, avoid locking your elbow at the bottom. Keeping a slight bend in the elbow will prevent unnecessary strain on the joint.
Avoid Flaring Your Elbow: Keep your elbow close to your body. Flaring the elbow outward can reduce the efficiency of the exercise and put strain on your shoulder.
Don't Rush the Movement: Perform the curl in a controlled manner, both on the way up and on the way down. Rushing can cause improper form and reduce the time under tension for the muscles.
Avoid Using Too Much Weight: Using a dumbbell that is too heavy can cause you to sacrifice form and increase the risk of injury. Choose a weight that allows for proper execution of the movement.
Don't Overuse Your Biceps: While the biceps are secondary targets, focus on engaging the forearms, particularly the brachioradialis. Don't let your biceps do all the work, as this reduces the effectiveness of the exercise.
Avoid Holding Your Breath: Remember to breathe throughout the exercise. Holding your breath can cause unnecessary tension in your body and affect your performance.
Don’t Allow Your Wrists to Bend: Keep your wrists straight and in line with your forearms to prevent unnecessary strain on the wrist joint.
Avoid Overarching Your Back: Maintain a neutral spine and avoid arching your back. Arching your back can lead to lower back strain and reduce the focus on your forearms.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
