EZ Barbell Reverse grip Preacher Curl

Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.

IntermediateForearms EZ Barbell

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

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Variations of EZ Barbell Reverse grip Preacher Curl

Isolation

Barbell Reverse Curl

Forearms · Brachioradialis · Barbell

Intermediate

Isolation

Barbell Standing Reverse Grip Curl

Forearms · Brachioradialis · Barbell

Intermediate

Isolation

Barbell Reverse Preacher Curl

Forearms · Brachioradialis · Barbell

Intermediate

Isolation

EZ Barbell Reverse Grip Curl

Forearms · Brachioradialis · EZ Barbell

Intermediate

Description

A variation of the standard preacher curl that targets the brachialis muscle, with a reverse grip to emphasize forearm involvement.

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How to do EZ Barbell Reverse grip Preacher Curl

01
Setup
Adjust the preacher curl bench so that when you sit, your armpits rest comfortably at the top edge of the pad, allowing full extension of your arms without your shoulders shrugging.
02
Setup
Grasp an EZ barbell with an underhand (supinated) grip, hands shoulder-width apart or slightly narrower on the inner curves of the bar. Your palms should face upwards.
03
Setup
Place the backs of your upper arms firmly against the preacher curl pad, ensuring your elbows are slightly bent and the EZ bar is at full extension.
04
Exhale and slowly curl the EZ barbell upwards by flexing your elbows, focusing on squeezing your forearms and biceps until the bar is near shoulder height without lifting your elbows off the pad.
05
Inhale and slowly lower the EZ barbell back to the starting position with controlled movement, resisting the weight throughout the eccentric phase until your arms are fully extended but not locked out.

Tips

Maintain constant tension on your forearms by avoiding full lockout at the bottom of the movement; keep a slight bend in your elbows to protect the joint.
Focus on driving your forearms into the EZ bar as you curl, consciously contracting the brachioradialis and brachialis muscles throughout the movement.
Keep your wrists straight and rigid, in line with your forearms, to prevent wrist strain and ensure the effort is concentrated on the target muscles.
Control both the concentric (lifting) and eccentric (lowering) phases of the curl; a slower eccentric phase can enhance muscle growth and improve mind-muscle connection.

Common mistakes

Lifting your elbows off the pad disengages the target muscles and shifts tension to the shoulders; keep your upper arms pressed firmly against the pad throughout the entire range of motion.
Using momentum to swing the weight up reduces the effectiveness of the exercise; select a weight that allows for strict form with controlled, deliberate movements.
Allowing your wrists to extend or flex excessively during the curl can lead to wrist pain; keep your wrists neutral and strong, maintaining a straight line with your forearms.

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Questions

What muscles does EZ Barbell Reverse grip Preacher Curl work?

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

Is EZ Barbell Reverse grip Preacher Curl good for beginners?

EZ Barbell Reverse grip 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 EZ Barbell Reverse grip Preacher Curl?

You need EZ Barbell to perform EZ Barbell Reverse grip 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 EZ Barbell Reverse grip Preacher Curl?

Maintain constant tension on your forearms by avoiding full lockout at the bottom of the movement; keep a slight bend in your elbows to protect the joint. Focus on driving your forearms into the EZ bar as you curl, consciously contracting the brachioradialis and brachialis muscles throughout the movement. Keep your wrists straight and rigid, in line with your forearms, to prevent wrist strain and ensure the effort is concentrated on the target muscles. Control both the concentric (lifting) and eccentric (lowering) phases of the curl; a slower eccentric phase can enhance muscle growth and improve mind-muscle connection.

What are common mistakes when doing EZ Barbell Reverse grip Preacher Curl?

Lifting your elbows off the pad disengages the target muscles and shifts tension to the shoulders; keep your upper arms pressed firmly against the pad throughout the entire range of motion. Using momentum to swing the weight up reduces the effectiveness of the exercise; select a weight that allows for strict form with controlled, deliberate movements. Allowing your wrists to extend or flex excessively during the curl can lead to wrist pain; keep your wrists neutral and strong, maintaining a straight line with your forearms.