Home / Exercises / Dumbbell Reverse Preacher Curl
Dumbbell Reverse Preacher Curl animation

How to do the Dumbbell Reverse Preacher Curl

ForearmsDumbbellIntermediate

The dumbbell reverse preacher curl is one of the most effective tools for building the brachioradialis and extensor chain that gives your forearms that dense, powerful look. By locking out momentum on the preacher pad, you are forced into pure, honest forearm work that pays long-term dividends in grip and elbow health.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Set the preacher pad to armpit height, grip a light dumbbell with an overhand pronated grip, and drape your tricep firmly against the pad.
  2. From the fully extended bottom position, curl the dumbbell upward by driving your knuckles toward your shoulder, keeping the wrist neutral throughout.
  3. Pause for one count at the top without letting your wrist collapse or rotate, then lower the dumbbell slowly over three full seconds back to extension.
  4. Reset your grip tension and brace before each rep rather than rushing into a rhythm that sacrifices range of motion.

Common mistakes

  • Letting the wrist flex upward at the top to cheat the range, which shifts stress off the target muscles — keep the wrist flat and locked neutral throughout the entire rep.
  • Using a weight so heavy that the elbow lifts off the pad on the way up, turning the movement into a partial shoulder raise — drop the load and keep full pad contact.
  • Dropping the dumbbell too fast on the descent and losing tension at the bottom, wasting the eccentric phase — own every inch of the lowering and feel the forearm extensors stretch under load.

Pro tip — Actively try to extend your fingers slightly away from your palm at the top of each rep to maximize extensor and brachioradialis recruitment before you begin the controlled descent.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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