In this lesson, you will learn how to do reverse preacher curls with a barbell. This is primarily a forearm exercise, although it also works the biceps to some extent. I recommend doing reverse preacher curls with an EZ-bar, but you can also use a straight barbell, dumbbells, or perform the exercise unilaterally (single-arm reverse dumbbell preacher curls).
You can find more forearm exercises at Weight Training and Bodybuilding.
Execution
- Sit on a preacher curl bench and grasp the EZ-bar with an overhand grip (pronated grip).
The grip is the only difference between normal preacher curls and reverse preacher curls.
- Keep your upper arms flat on the arm pad for the entire movement.
- Your arms should stay parallel, and your shoulders should remain as low as possible—do not elevate them.
- Curl the bar upward without raising your shoulders or elbows, and stop just before your forearms reach a vertical position, or when the bar is approximately 20 cm (8 inches) from your shoulders. Exhale as you lift the weight.
- Lower the bar by extending your arms as far as feels comfortable for your elbows. Inhale as you lower the weight.
- Keep your arms parallel and elbows close together.
- Many people fully extend their arms at the bottom of the movement. If you do this, make sure to slow the motion just before full extension to protect your elbows.
Personally, I prefer stopping at around 175°, so the arm muscles still provide joint support.
Advice
- Perform the movement slowly and with control.
- The downward motion should be slightly slower than the upward motion.
Suggestions
- Standard Preacher Curl with Barbell (for Biceps)
- Barbell Wrist Curl
- Barbell Wrist Curl Behind the Back
- Reverse Barbell Wrist Curl
- Reverse Barbell Curl
