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EZ Bar Reverse Preacher Curl 7s · no sound

EZ Bar Reverse Preacher Curl

A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher.

Primary muscle
Biceps, Forearms
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the preacher bench so the top pad sits just under your armpits with your chest pressed firmly against it.
  2. Grip the EZ bar at the inner-angled grips with your palms facing down and arms extended down the pad.
  3. Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms locked in place.
  4. Squeeze the top of the rep with your wrists held neutral, feeling the work in the forearms and outer biceps.
  5. Lower the bar slowly over 2 to 3 seconds until your arms are nearly straight at the bottom of the rep.
  6. Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.

Common mistakes

  • Letting the wrists bend backward under load, which strains the wrist joints and cuts the lift short.
  • Going too heavy with a reverse grip, where forearm strength gives out long before the biceps do.
  • Pulling the elbows back off the pad mid-rep, swapping isolation for shoulder cheating.
  • Skipping the stretch at the bottom by stopping the rep early, which leaves growth on the table.

Muscles worked

Primary
BicepsForearms

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine

Similar exercises

Barbell Curl Intermediate Barbell Curl Biceps Barbell Barbell Drag Curl Intermediate Barbell Drag Curl Biceps Barbell Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell EZ Bar Preacher Curl Beginner EZ Bar Preacher Curl Biceps Barbell

Good to know

What muscles does the EZ Bar Reverse Preacher Curl work?
Mainly the biceps and forearms.
What equipment do you need for the EZ Bar Reverse Preacher Curl?
It uses a barbell. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the EZ Bar Reverse Preacher Curl good for beginners?
GymVim rates it beginner.

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