How to do the Single Arm Dumbbell Reverse Preacher Curl
- Sit at the preacher bench with one upper arm on the pad.
- Hold the dumbbell with your palm facing down, arm extended.
- Curl the dumbbell up, bending only at your elbow.
- Slowly lower the weight to full elbow extension, then repeat on the other side.
Full technique — 6 steps
- Sit at a preacher bench and place the back of one upper arm firmly against the pad.
- Hold a dumbbell in that hand with an overhand grip and let your elbow extend until nearly straight.
- Keep your wrist straight and your upper arm on the pad.
- Curl the dumbbell upward by bending your elbow until your forearm is about vertical.
- Lower the dumbbell steadily until your elbow is nearly straight again.
- Finish all reps on one side, then switch arms and match the same standard.
Common mistakes
- Turning the palms up
- Curling through bent wrists
- Upper arm lifting off the pad
- Cutting off the bottom range
Form cues
- Use an overhand grip
- Wrists stay straight
- Keep upper arm still
- Match both sides
Compared with similar variants
| Single Arm Dumbbell Reverse Preacher Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | moderate | low | low | low |
| Equipment | Dumbbells, Preacher Bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Barbell Reverse Concentration Curl Same level
- Barbell Reverse Curl Harder
Resistance bands
- Resistance Band Reverse Curl Same level
- Resistance Band Reverse Spider Curl Same level
Cable machine
- Cable Reverse Curl Same level
- Single-Arm Cable Cross-Body Curl Harder
No equipment
- EZ Bar Spider Curl Same level
- Leg Resisted Biceps Curl Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Biceps Curl
- This exercise Single Arm Dumbbell Reverse Preacher Curl
- Harder Seated Zottman Curl
- Harder Single Arm Dumbbell Zottman Preacher Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
Quick answers
What muscles does the Single Arm Dumbbell Reverse Preacher Curl work?
Primary: Forearms 9/10, Biceps 7/10.
Which joints does the Single Arm Dumbbell Reverse Preacher Curl load?
Elbow: moderate, Wrist: moderate. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.
When should I do the Single Arm Dumbbell Reverse Preacher Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 9 min with rest.
How many sets and reps of the Single Arm Dumbbell Reverse Preacher Curl?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Single Arm Dumbbell Reverse Preacher Curl?
Barbell: Barbell Reverse Concentration Curl, Barbell Reverse Curl. Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl.
What is an easier version of the Single Arm Dumbbell Reverse Preacher Curl?
Alternating Machine Biceps Curl (Beginner).
What is a harder version of the Single Arm Dumbbell Reverse Preacher Curl?
Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).
