Preacher Curl - Dumbbell Reverse

Recommendations: 2-3 Sets, 8-10 Reps, 80 Wght

Intermediate Forearms Biceps Strength Dumbbell Preacher Bench Pull Gym

Purpose: This exercise increases strength and produces greater functional strength in both the biceps and the forearms.

Benefits: Reverse curls work the forearms more than regular bicep curls. The reverse grip makes the exercise more difficult.

Sit at a preacher machine with your feet flat on the floor. Lean forward over the front pad with your armpits at the top of the pad and your triceps pressed against the angle pad. Hold dumbbells with your hands about shoulder-width apart. You should have a overhand grip (palms facing down). The arms should be straight. This is your starting position. Curl the dumbbells up in an arc as high as it can go. Do not use your shoulders or rock your body. Exhale during this movement. Keep your upper arms on the pad. Slowly return to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart. You should have a overhand grip (palms facing down). The arms should be straight. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joints. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis muscle, supinates the hand. When the hands are placed in a reverse grip, they work the forearm muscles more.