Barbell Reverse Preacher Curl

Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.

IntermediateForearms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Reverse Preacher Curl

Isolation

Barbell Reverse Curl

Forearms · Brachioradialis · Barbell

Intermediate

Isolation

EZ Barbell Reverse grip Preacher Curl

Forearms · Brachioradialis · EZ Barbell

Intermediate

Isolation

EZ Barbell Reverse Grip Curl

Forearms · Brachioradialis · EZ Barbell

Intermediate

Isolation

Dumbbell One Arm Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

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.

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How to do Barbell Reverse Preacher Curl

01
Setup
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.
02
Setup
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.
03
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.
04
Continue curling until your forearms are perpendicular to the floor or just shy of your full range of motion, ensuring your wrists remain straight.
05
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.

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Questions

What muscles does Barbell Reverse Preacher Curl work?

Barbell Reverse Preacher Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Barbell Reverse Preacher Curl good for beginners?

Barbell Reverse Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Reverse Preacher Curl?

You need Barbell to perform Barbell Reverse Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Reverse Preacher Curl?

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.

What are common mistakes when doing Barbell Reverse Preacher Curl?

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.