EZ Bar Reverse Preacher Curl
A reverse-grip preacher curl that loads the brachialis, forearms and biceps together — an underrated arm-day finisher.
How to do it
- Set the preacher bench so the top of the pad sits just below your armpits, with your chest pressed firmly against it.
- Grab the EZ bar on the inner angled grips, palms down, with your arms straight along the pad.
- Curl the bar up, bending only at the elbows, with your wrists straight and your upper arms locked in place.
- Squeeze at the top with neutral wrists, feeling the work in your forearms and the outer biceps.
- Lower the bar slowly over 2–3 seconds until your arms are almost straight at the bottom.
- Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.
Key technique cue
Keep the wrists straight — don't let them bend back under load.
Common mistakes
- ✕ Letting the wrists bend back under load, which overloads the wrist joints and shortens the movement.
- ✕ Going too heavy with a reverse grip, when forearm strength runs out long before the biceps does.
- ✕ Lifting the elbows off the pad mid-rep, trading isolation for shoulder cheating.
- ✕ Skipping the stretch at the bottom by ending the rep early, which leaves growth on the table.
Benefits
- ✓ Builds the brachialis, adding thickness under the biceps.
- ✓ Strengthens the forearm extensors and grip.
- ✓ Improves wrist stability for pulls, presses and curls.
Progression: from easier to harder
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Step 1 You are here - EZ Bar Reverse Preacher Curl
- Reverse Grip Barbell Curl
About the exercise
The EZ Bar Reverse Preacher Curl flips the grip of the classic preacher curl so your palms face down. That single change shifts the load from the main belly of the biceps onto the brachialis (the muscle under the biceps), the forearm and the wrist extensors. The result is fuller-looking upper arms and stronger, thicker forearms in one movement. It is a smart addition to any advanced arm program. Use it as an arm-day finisher or as a targeted accessory in a forearm- and grip-focused program. Pair it with the standard preacher curl for complete biceps work.
Updated
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