Does the reverse grip work the forearms harder?

Not in the way most people expect. A study of competitive bodybuilders doing standing cable curls found biceps activity was clearly higher with a palms-up grip than palms-down, while brachioradialis activity was only slightly higher. The forearm takes a larger share of the lift because the biceps does less, not because the brachioradialis works harder.

Why use dumbbells instead of a barbell or EZ bar?

Dumbbells let each arm work on its own and let the hands settle at whatever width feels best on the wrists. A bar shares the load between the arms and is easier to keep level, so it usually allows a little more weight.

How much lighter should I go than on a regular preacher curl?

Most lifters need clearly less weight palms-down than palms-up, because the biceps cannot help as much. Start light enough to keep the wrists straight on every rep, and add weight only while that stays true.

Should my arms go fully straight at the bottom?

Lower until the elbows are nearly straight, keeping a slight bend and tension on the muscles. Locking out or overextending on the pad shifts strain onto the front of the elbow.

Can I do it one arm at a time?

Yes. Working one arm at a time lets you steady yourself with the free hand and focus on each side, which helps when one arm is weaker than the other.

Dumbbell Reverse Preacher Curl

What Is the Dumbbell Reverse Preacher Curl?

Dumbbell Reverse Preacher Curl is an isolation exercise that primarily targets the biceps and forearms, working the brachialis and brachioradialis with help from the biceps brachii and the wrist extensors. It is an intermediate-level movement performed seated at a preacher bench with a dumbbell in each hand and the palms facing down, so the pad fixes the upper arms and takes momentum out of the lift.

The palms-down grip is what sets it apart from a regular preacher curl. The biceps brachii attaches to the radius and also turns the palm up, so it pulls with less leverage when the forearm is held palms-down. The brachialis attaches to the ulna and flexes the elbow the same way in any grip, which leaves it and the brachioradialis to do more of the lifting. The wrist extensors on the back of the forearm work through the whole set to keep the hands level, which is why the exercise is used for forearm development as much as for arm size.

Using two dumbbells instead of a bar lets each arm work on its own, so a stronger side cannot carry a weaker one, and the hands are free to settle at a comfortable width. Each dumbbell has to be kept level on its own, though, which asks a little more of the wrist extensors than the Barbell Preacher Curl (Reverse Grip) or the EZ Bar Preacher Curl (Reverse Grip). Expect to use clearly less weight than on a palms-up Dumbbell Preacher Curl.

It suits lifters who want thicker upper arms and forearms, stronger elbow flexors for pulling work, or more balanced arms when the biceps dominates regular curls. It usually sits near the end of an arm or pulling session as an accessory, done with moderate loads and strict reps. Lifters new to curling can learn the palms-down grip standing with the Dumbbell Reverse Curl, or start on the pad with the Dumbbell Hammer Preacher Curl, which is easier on the wrists.

Muscles Worked

MuscleActivation

Brachialis: Primary
Brachioradialis: Primary
Biceps Brachii: High
Extensor Carpi Radialis: Medium
Deltoid: Low
Flexor Carpi Ulnaris: Minimal

Instructions

Set the preacher bench seat so the top of the pad sits just below your armpits when you sit down.
Sit with your feet flat on the floor and rest the backs of your upper arms and elbows on the pad.
Hold a dumbbell in each hand with an overhand grip, palms facing down, with the handles lined up end to end in front of you.
Start with your arms nearly straight along the pad, a slight bend in the elbows and your wrists straight in line with your forearms.
Curl the dumbbells up by bending at the elbows, keeping your palms facing down and your upper arms pressed into the pad.
Continue until your forearms are close to vertical and the dumbbells are near chin height, with your knuckles facing your face.
Pause briefly, then lower the dumbbells under control until your elbows are nearly straight again, without letting them drop or lock out.
Repeat for the desired number of reps, keeping your wrists straight the whole time.

Common Mistakes

Letting the wrists drop
Allowing the hands to bend down at the wrists takes work off the elbow flexors and strains the tendons on the outside of the elbow.
Lifting the elbows off the pad
Letting the upper arms rise from the pad as the dumbbells come up turns the curl into a shoulder movement and removes the isolation the bench provides.
Turning the palms up
Letting the hands rotate from palms-down toward a neutral or palms-up grip during the lift hands the work back to the biceps.
Dropping into the bottom
Letting the dumbbells fall to a locked, straight arm and bouncing out of it loads the front of the elbow and skips the hardest part of the rep.
Using too much weight
Loading it like a palms-up preacher curl forces the wrists to give way and the torso to swing, so choose a weight you can control on the way down.

Injuries

Dumbbell Reverse Preacher Curl is a low risk exercise when performed with proper technique. The loads are light and the pad controls the arm path, so most problems build up at the wrists and the outside of the elbow rather than coming from a sudden injury.

The wrist extensors attach at the outside of the elbow, and they work hard through every rep to keep the dumbbells level. Lifters with tennis elbow (lateral epicondylitis) often find that palms-down curling and pulling aggravate it. The front of the elbow takes the most stress at the bottom of each rep, where the arm is nearly straight on the angled pad, so dropping into that position or bouncing out of it is the main source of elbow strain.

Warm up the forearms with a few light sets, keep the wrists straight in line with the forearms, and pick a weight you can lower as slowly as you lift it. If the palms-down grip bothers your wrists, switch to the Dumbbell Hammer Preacher Curl or the EZ Bar Preacher Curl (Reverse Grip). To progress, add weight in small steps or slow the lowering phase rather than chasing heavy, low-rep sets.

Stop the set for sharp pain at the outside of the elbow or across the back of the wrist. Stop immediately and get it checked if you feel a pop or sudden pain at the front of the elbow.

Overview

Primary Focus: Biceps and forearms
Equipment: Dumbbell and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Does the reverse grip work the forearms harder?: Not in the way most people expect. A study of competitive bodybuilders doing standing cable curls found biceps activity was clearly higher with a palms-up grip than palms-down, while brachioradialis activity was only slightly higher. The forearm takes a larger share of the lift because the biceps does less, not because the brachioradialis works harder.
Q: Why use dumbbells instead of a barbell or EZ bar?: Dumbbells let each arm work on its own and let the hands settle at whatever width feels best on the wrists. A bar shares the load between the arms and is easier to keep level, so it usually allows a little more weight.
Q: How much lighter should I go than on a regular preacher curl?: Most lifters need clearly less weight palms-down than palms-up, because the biceps cannot help as much. Start light enough to keep the wrists straight on every rep, and add weight only while that stays true.
Q: Should my arms go fully straight at the bottom?: Lower until the elbows are nearly straight, keeping a slight bend and tension on the muscles. Locking out or overextending on the pad shifts strain onto the front of the elbow.
Q: Can I do it one arm at a time?: Yes. Working one arm at a time lets you steady yourself with the free hand and focus on each side, which helps when one arm is weaker than the other.