Reverse Barbell Preacher Curls
Reverse Barbell Preacher Curls is a intermediate-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with EZ-bar.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.