Exercise
DUMBBELL ONE-ARM REVERSE PREACHER CURL
Stand
Squat
Form cues
Adjust the preacher bench so your upper arm rests flat on the pad.
Hold the dumbbell with a reverse (pronated, palms down) grip.
Curl the dumbbell upward from a fully extended position.
The pad enforces strict form — only the forearm moves.
Lower slowly to a full stretch before each rep.
Instructions
Step-by-step technique
Sit at a preacher bench and adjust the seat height so your upper arm rests comfortably on the angled pad. Hold a dumbbell in one hand with a reverse (pronated, palms-down) grip, arm fully extended.
Curl the dumbbell upward toward your shoulder by flexing the elbow, keeping the upper arm pressed into the pad throughout.
Lower the dumbbell back to a full stretch with control. Complete all reps on one side, then switch arms.