Reverse Barbell Preacher Curls

The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise. If it is uncomfortable to the wrists, try performing it on the angles of an EZ-curl bar.

Benefits

  1. Builds forearms more than underhand curl variations
  2. Builds biceps thickness and brachialis size
  3. Great high-rep finishing move for arms day
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Reverse Barbell Preacher Curls Images

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Reverse Barbell Preacher Curls Instructions

Reverse Barbell Preacher Curls muscle diagram
  1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
  2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
  3. As 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.
  4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • This exercise can be performed using an e-z bar, cables or dumbbells.