EZ Bar Preacher Curl (Reverse Grip)

EZ Bar Preacher Curl (Reverse Grip)

Overview

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

General Information

EZ Bar Reverse Grip Preacher Curl is an isolation exercise that primarily targets the biceps brachii, with greater emphasis on the brachialis and brachioradialis muscles due to the reverse (pronated) grip. It also engages the forearms as secondary movers. This is a beginner-level exercise commonly used to develop arm thickness and forearm strength.

Unlike traditional preacher curls that use a supinated grip to focus more on the biceps peak, the reverse grip shifts tension toward the outer biceps and the forearm extensors. The preacher pad stabilizes your upper arms, minimizing cheating and helping you isolate the target muscles more effectively.

This exercise is particularly beneficial for lifters who want to improve their grip strength and develop well-rounded arm musculature. The EZ bar helps reduce wrist strain compared to a straight bar, making it more joint-friendly.

Instructions

  1. Sit down at a preacher curl bench and rest your upper arms flat on the pad.
  2. Grasp an EZ bar with an overhand (pronated) grip, palms facing down, about shoulder-width apart.
  3. Start with your arms fully extended but without locking out your elbows.
  4. Curl the bar upward in a controlled motion by bending at the elbows, keeping your upper arms fixed against the pad.
  5. Squeeze your forearms and biceps at the top of the movement.
  6. Slowly lower the bar back to the starting position, maintaining control throughout the descent.
  7. Repeat for the desired number of repetitions.

Common Mistakes

Using too much weight

Going too heavy reduces control and increases the risk of wrist or elbow strain.

Lifting with momentum

Swinging the bar removes tension from the target muscles and defeats the purpose of isolation.

Not keeping upper arms on the pad

Allowing your elbows to move reduces the isolation effect and shifts the load elsewhere.

Incorrect grip width

Too narrow or too wide can strain the wrists and reduce effective targeting of the brachialis.

Injuries

EZ Bar Reverse Grip Preacher Curl is a low to medium risk exercise when done with proper technique.

The reverse grip places added stress on the wrists and forearm tendons, which could lead to discomfort or overuse injuries if mobility is limited or form breaks down. Warm up thoroughly and use a manageable weight to reduce this risk.

Avoid locking your elbows at the bottom of the movement or letting them drift off the pad, as this can place stress on the elbow joint and reduce muscle activation.

If you experience wrist pain, try adjusting your grip width or switching to a lighter weight until your forearm strength and mobility improve.

Frequently Asked Questions

Q: Can I use a straight bar instead of an EZ bar?

You can, but the EZ bar is generally more comfortable on the wrists during reverse grip movements.

Q: Is this exercise good for forearm development?

Yes, the reverse grip strongly activates the brachioradialis and forearm extensors.

Q: Should I go heavy with this movement?

It’s better to focus on moderate weight and strict form, especially to protect your wrists.

Overview

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