Reverse-Grip Preacher Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris

Equipment

• Barbell or EZ Bar
• Preacher Bench

Technique

1. Adjust the preacher bench so your armpits rest on the top edge of the pad.
2. Hold the bar overhand, hands about shoulder-width apart, with the back of your upper arms flat on the pad.
3. Curl the bar up until your forearms are close to vertical.
4. Lower slowly until your arms are almost straight.

Cues

• Keep the wrists straight and in line with the forearms.
• Keep the upper arms on the pad.
• Use clearly less weight than in a normal preacher curl.

Common mistakes

• Letting the wrists bend back under the bar.
• Dropping fast into a fully locked elbow at the bottom.
• Lifting the elbows off the pad to finish the rep.

Variations

• EZ-Bar Close-Grip Reverse Preacher Curl

Alternatives

• Preacher Curl
• Hammer Curl