Barbell Preacher Curl (Reverse Grip)

Barbell Preacher Curl (Reverse Grip)

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Barbell Reverse Grip Preacher Curl is an isolation exercise that primarily targets the biceps brachii, with secondary emphasis on the brachialis and brachioradialis muscles in the forearms. It is a beginner-level movement that emphasizes arm definition and grip strength by using a pronated (palms-down) grip.

This exercise is performed on a preacher bench, which helps stabilize the upper arms and minimize momentum. The reverse grip shifts the tension away from the biceps peak and instead recruits the outer biceps and forearm extensors more heavily. This makes it a valuable addition to a comprehensive arm routine.

It's especially useful for lifters looking to improve arm balance and forearm development. However, due to the fixed wrist position with a straight bar, some individuals may prefer using an EZ bar to reduce strain.

Instructions

  1. Sit on a preacher bench and rest your upper arms firmly against the angled pad.
  2. Grab a barbell with a reverse (pronated) grip — palms facing downward — about shoulder-width apart.
  3. Start with your arms nearly fully extended, keeping a slight bend in the elbows.
  4. Slowly curl the barbell toward your shoulders by bending at the elbows. Do not move your upper arms.
  5. Pause and squeeze your forearms and biceps at the top of the movement.
  6. Lower the barbell back to the starting position in a controlled motion.
  7. Repeat for the desired number of reps.

Common Mistakes

Using excessive weight

Too much load compromises form and increases wrist and elbow strain.

Breaking wrist alignment

Letting the wrists bend backward puts unnecessary stress on the joint.

Lifting too quickly

Fast reps reduce muscle engagement and raise injury risk.

Letting elbows shift off the pad

Moving the elbows off the preacher bench reduces isolation and invites cheating.

Injuries

Barbell Reverse Grip Preacher Curl is a low to medium risk exercise when performed with correct technique.

Wrist strain is the most common issue due to the fixed, overhand grip and the straight bar. Beginners or those with limited wrist flexibility should use lighter weights and may consider switching to an EZ bar.

Elbow discomfort may also arise if the range of motion is too long or the bar is allowed to drop too fast. Always control the descent and avoid hyperextension at the bottom of the rep.

Prevent injuries by warming up the wrists and forearms beforehand and choosing a weight that allows for full control during both lifting and lowering phases.

Frequently Asked Questions

Q: Can I do this exercise standing without a preacher bench?

You can perform it standing without a preacher bench, though the preacher bench offers more isolation and control for better muscle targeting.

Q: Why does this feel harder than regular curls?

The reverse grip activates additional forearm muscles and limits leverage, making it more challenging.

Q: Is it okay to use an EZ bar instead?

Yes, an EZ bar is often more comfortable on the wrists while still effectively targeting the same muscles.

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.