Description
A barbell reverse preacher curl is an isolation exercise that targets the brachialis muscle, which lies underneath the biceps brachii. This exercise also works the brachioradialis, a muscle of the forearm.
How to Do Barbell Reverse Preacher Curl
- 1Setup
Adjust the preacher curl bench height so that your upper arms are flat against the pad and your armpits are at the top edge when standing.
- 2Setup
Grip a barbell with an overhand (pronated) grip, hands shoulder-width apart. Your elbows should be slightly bent, and your forearms fully extended, resting on the pad.
- 3
Exhale and slowly curl the barbell upwards by flexing only your elbows, keeping your upper arms pressed firmly against the pad. Focus on squeezing your forearms.
- 4
Continue curling until your forearms are perpendicular to the floor or just shy of your full range of motion, ensuring your wrists remain straight.
- 5
Inhale and slowly lower the barbell back to the starting position with controlled movement, fully extending your forearms but keeping a slight bend in your elbows.
Tips
- Maintain a neutral wrist position throughout the entire movement to maximize brachioradialis engagement and prevent wrist strain.
- Focus on a slow, controlled eccentric (lowering) phase to increase time under tension and promote greater muscle growth in the forearms.
- Keep your upper arms glued to the preacher pad; avoid letting your elbows lift off, which shifts tension away from the target muscles.
- Use a thumbless grip (false grip) if it feels more comfortable and helps you focus on forearm activation rather than biceps.
Common Mistakes
- ×Lifting the elbows off the pad reduces tension on the brachioradialis and brachialis; keep your upper arms firmly pressed against the pad throughout the movement.
- ×Using momentum to lift the weight diminishes muscle activation; use a lighter weight and focus on a strict, controlled curl.
- ×Flaring the wrists or letting them hyperextend can cause discomfort and injury; maintain a straight, neutral wrist position during both the concentric and eccentric phases.
Variations
Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
EZ Barbell Reverse grip Preacher Curl
Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.
EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Related Exercises
Olympic Barbell Hammer Curl
Build powerful forearms and strong biceps with the Olympic Barbell Hammer Curl. This exercise effectively targets the brachioradialis for peak arm
Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
Dumbbell Reverse Preacher Curl
Strengthen your forearms and brachioradialis with the Dumbbell Reverse Preacher Curl. This isolation exercise builds grip strength and arm definition.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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