EZ Bar Preacher Curl (Reverse Grip)
What Is the EZ Bar Preacher Curl (Reverse Grip)?
EZ Bar Preacher Curl (Reverse Grip) is an isolation exercise that primarily targets the elbow flexors of the upper arm, with the brachialis and brachioradialis doing most of the work, and also engages the biceps brachii and the wrist extensors of the forearm. It is a beginner-level movement performed seated at a preacher bench with an overhand, palms-down grip on the angled sections of an EZ bar.
Turning the palms down changes how the elbow flexors share the load rather than bringing in a new muscle. The brachialis attaches to the ulna, so rotating the forearm does not change its pull, while the biceps attaches to the radius and also turns the palm up, so it works at a disadvantage with the forearm pronated. A study of competitive bodybuilders doing standing cable curls found biceps activity was highest with the palms up and lowest with the palms down, and the brachioradialis was not more active with the palms-down grip than with the palms-up one. The reverse grip is best seen as a way to reduce the biceps' share of the curl, not as a way to isolate the forearm.
The preacher pad fixes the upper arms in front of the body, which removes shoulder swing and body English and keeps the hardest part of each rep in the lower half of the curl. The angled grips of the EZ bar let the hands sit a little short of fully palms-down, which many lifters find easier on the wrists than the straight-bar version. Grip and the wrist extensors usually limit the load before the elbow flexors do, so expect to use noticeably less weight than on a palms-up preacher curl.
It suits lifters who want thicker upper arms and forearms, those whose biceps take over on regular curls, and anyone building grip and elbow-flexor strength. It usually sits near the end of an arm or pulling session as an accessory. Lifters who find the palms-down grip hard on the wrists can start with the Dumbbell Hammer Curl, which trains the same flexors with a neutral grip.
Muscles Worked
- Brachialis
- Primary
- Brachioradialis
- Primary
- Biceps Brachii
- High
- Extensor Carpi Radialis
- Medium
- Deltoid
- Minimal
Instructions
- Sit down at a preacher curl bench and rest your upper arms flat on the pad.
- Grasp an EZ bar on its outer angled sections with an overhand (pronated) grip, palms facing down, about shoulder-width apart.
- Start with the bar at the bottom of the pad, your elbows almost straight and your wrists in line with your forearms.
- Curl the bar upward in a controlled motion by bending at the elbows, keeping your upper arms fixed against the pad.
- Keep your wrists straight as the bar rises and stop when your forearms are close to vertical.
- Squeeze your forearms and biceps at the top of the movement.
- Slowly lower the bar back to the starting position, maintaining control throughout the descent.
- 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.
Letting the wrists bend
Letting the bar pull the wrists down or cocking them back shifts strain onto the wrist and the tendons at the outside of the elbow.
Dropping into the bottom
Letting the bar fall into the straight-arm position and bouncing out of it loads the front of the elbow and takes work off the target muscles.
Injuries
EZ Bar Preacher Curl (Reverse Grip) is a low risk exercise when performed with proper technique.
The palms-down grip makes the wrist extensors hold the wrist straight for the whole set, so the back of the wrist and the tendons at the outside of the elbow take most of the strain, especially if the load is too heavy or the wrists bend under the bar. The front of the elbow is loaded at the bottom of the rep, where the arms are close to straight on the pad. Warm up thoroughly, use a manageable weight, keep the wrists in line with the forearms and control the lowering phase instead of letting the bar drop into the bottom.
If you experience wrist pain, try adjusting your grip width or switching to a lighter weight until your forearm strength and mobility improve. A neutral-grip curl such as the Dumbbell Hammer Curl is a gentler option for irritated wrists. To progress, add load in small steps or slow the lowering phase rather than chasing heavy low-rep sets.
Stop the set if you feel sharp pain at the outside of the elbow or across the back of the wrist. Stop immediately and have it assessed if you feel a pop or sudden pain at the front of the elbow.
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 it better than hammer curls for the forearms?
Neither is clearly better. Both work the brachioradialis hard, hammer curls usually allow more weight, and the palms-down grip asks more of the wrist extensors, so many lifters use both.
- Q: Why can I lift less than on a regular preacher curl?
With the palms down the biceps works at a disadvantage, and your grip and wrist extensors have to hold the bar steady, so most lifters use noticeably less weight. Let how well you keep your wrists straight decide the load.
- Q: Should I go heavy with this movement?
It’s better to focus on moderate weight and strict form, especially to protect your wrists.
- Q: Can I do it with pain on the outside of my elbow?
Reverse curls load the wrist extensor tendons at the outside of the elbow, the same ones irritated in tennis elbow, so keep the weight light and the reps pain-free, and stop if the pain gets worse. Pain that lasts more than a few weeks is worth having assessed by a physiotherapist or doctor.