Reverse Barbell Preacher Curls

Also called reverse preacher curl and reverse grip preacher curl.

Works

Biceps, plus forearms

Equipment

EZ bar

Level

Intermediate

Type

Isolation

How to do it

Setup. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.

1. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
2. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
3. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
4. Repeat for the recommended amount of repetitions.

Cues

• Palms down on the ez-bar.
• Arms flat on the pad.
• Curl up, wrists straight.
• Lower to full extension.

Common mistakes

• Wrists bending back.
• Bouncing out of the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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