Reverse Preacher Curl
Muscles worked
Instructions
- 1Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
- 2Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
- 3As 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.
- 4As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse Preacher Curl
The reverse preacher curl with an EZ bar combines the strict isolation of the angled preacher pad with an overhand grip that shifts part of the work toward the brachialis and forearms. With your upper arms resting on the pad, you curl the bar up with an overhand grip before lowering it back under control to a full stretch. The preacher pad support prevents any cheating with the shoulders, making this variation particularly demanding for the brachialis and forearm extensors. It's a technical, moderate-load exercise to round out an already solid biceps program.
check_circleBenefits
- check_circleStrict isolation of the brachialis and forearms thanks to the preacher pad
- check_circleBuilds grip strength and wrist stability
- check_circleEffectively complements standard underhand preacher curls
lightbulbExecution tips
- lightbulbKeep your upper arms firmly on the pad throughout
- lightbulbUse a lighter load than a standard preacher curl
- lightbulbSqueeze hard for a second at the top of the movement
- lightbulbControl the descent to make the most of the full stretch
warningCommon mistakes
- warningLoading too heavy and breaking wrist position
- warningLetting the upper arms lift off the pad
- warningLowering too fast without control
- warningNot lowering fully at the bottom of the movement
helpFrequently asked questions
Why is this variation harder than a standard preacher curl?expand_more
The overhand grip changes the working angle and engages the brachialis and forearms more, muscles that are often weaker than the biceps.
What load should I use?expand_more
Plan for roughly 30 to 40 percent less than a standard preacher curl to maintain good technique.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.