Beginner
DUMBBELL ONE ARM REVERSE PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
2
Step:2 Lower the dumbbell slowly until your arm is fully extended.
3
Step:3 Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
4
Step:4 Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
