The Dumbbell One Arm Reverse Preacher Curl is a strength training exercise that targets the biceps. It is performed using a preacher curl bench and a dumbbell. This exercise is particularly effective for isolating the biceps and developing strength and size in this muscle group.
How to perform
Step by step instructions for performing the Dumbbell One Arm Reverse Preacher Curl:1. Sit on the preacher curl bench with your chest against the angled pad and your feet flat on the floor.
2. Hold a dumbbell in one hand with an overhand grip (palm facing down).
3. Position your arm by the pad with your elbow slightly bent and hanging off the edge of the bench.
4. Keeping your upper arm stationary and your elbow in line with your shoulder, slowly curl the dumbbell up towards your shoulder, exhaling as you lift.
5. Hold the top position for a brief moment, squeezing your bicep at the top.
6. Slowly lower the dumbbell back down to the starting position, inhaling as you lower.
7. Repeat for the desired number of repetitions on one arm before switching to the other arm.
8. Perform the exercise with control and focus on using the bicep muscle to lift the weight.
It is important to start with a light weight to ensure proper form and prevent injury. As you become more comfortable with the exercise, you can gradually increase the weight to continue challenging your muscles.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.