Dumbbell Reverse-Grip Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique from other preacher Curl exercises. Here is how: you use a reverse grip. Using this grip engages your brachioradialis | as well as your biceps. You curl both dumbbells simultaneously. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, slip your legs between the pad and the seat...

5) ...and sit on the seat.

6) Place elbows on the pad, shoulder-width apart and palms facing away from your body.

7) Place armpits snugly against the top of the pad with your upper arm resting along the length of the pad.

8) Lift the dumbbells upward until they are close to your head with your palms facing away from your chin.

9) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you allow both dumbbells to lower down

3) ...until your arms are lying straight across the pad.

4) Then, inhale as you flex your biceps while curling the dumbbells upward to their starting position.

5) ...until the dumbbells near your chin.

6) Once the dumbbells touch your shoulders, squeeze your biceps and hold this position for a count of one second.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your palms facing away from your body.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the dumbbells, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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