EZ Bar Reverse Preacher Curl
- Beginner
- Barbell
The EZ bar reverse preacher curl flips the grip on a classic preacher curl so your palms face down. That single change shifts the load off the main bicep belly and onto the brachialis (the muscle underneath the bicep), the forearm, and the wrist extensors. The result is fuller-looking upper arms and stronger, thicker forearms in one movement.
How to do the EZ Bar Reverse Preacher Curl
- Set the preacher bench so the top pad sits just under your armpits with your chest pressed firmly against it.
- Grip the EZ bar at the inner-angled grips with your palms facing down and arms extended down the pad.
- Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms locked in place.
- Squeeze the top of the rep with your wrists held neutral, feeling the work in the forearms and outer biceps.
- Lower the bar slowly over 2 to 3 seconds until your arms are nearly straight at the bottom of the rep.
- Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.
Muscles worked
- Primary:
- Biceps and Forearms
Why train it
- Builds the brachialis to add thickness underneath the biceps.
- Strengthens the forearm extensors and grip.
- Improves wrist stability for pulls, presses, and curls.
Common mistakes
- Letting the wrists bend backward under load, which strains the wrist joints and cuts the lift short.
- Going too heavy with a reverse grip, where forearm strength gives out long before the biceps do.
- Pulling the elbows back off the pad mid-rep, swapping isolation for shoulder cheating.
- Skipping the stretch at the bottom by stopping the rep early, which leaves growth on the table.
Frequently asked questions
What muscles does the EZ Bar Reverse Preacher Curl work?
The EZ Bar Reverse Preacher Curl trains the biceps and forearms, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the biceps and forearms directly.
What equipment do I need for the EZ Bar Reverse Preacher Curl?
The EZ Bar Reverse Preacher Curl needs a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the EZ Bar Reverse Preacher Curl suitable for beginners?
Yes. The EZ Bar Reverse Preacher Curl is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the EZ Bar Reverse Preacher Curl at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the EZ Bar Reverse Preacher Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the EZ Bar Reverse Preacher Curl?
Cable Bar Curl, Cross-Body Hammer Curl, and Dead Hang train the same primary muscles as the EZ Bar Reverse Preacher Curl. Pick whichever one matches the equipment in front of you.