EZ-Bar Reverse Grip Preacher Curl

Also known as: Reverse Preacher Curl, EZ-Bar Reverse Preacher Curl, Overhand Preacher Curl

StrengthPull

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Body Part: Forearms

Description

Sit at a preacher bench with your upper arms supported on the pad and hold an EZ-bar with an overhand grip. Bend your elbows to curl the bar upward while keeping your shoulders and upper arms still. Lower the bar slowly until your arms are almost straight, keeping your wrists aligned with your forearms.

How to Perform

Set the preacher bench so the pad supports your upper arms comfortably and your armpits rest near the top edge. Load an EZ-bar with a light, controlled weight.
Sit behind the preacher pad and grip the EZ-bar overhand on its angled sections, with hands about shoulder-width apart.
Rest the backs of your upper arms firmly against the pad. Keep your chest close to the bench, wrists straight, and elbows in line with the pad.
Start with your arms almost straight, keeping a small bend in the elbows instead of locking them fully.
Curl the bar upward by bending your elbows. Keep your upper arms pressed into the pad and your shoulders still as you lift.
Raise the bar until your forearms are close to vertical or until you feel a strong contraction in the upper forearms and brachialis. Do not let the bar pull your wrists back.
Lower the bar slowly and under control until your arms return to the starting position. Keep tension in the muscles and avoid dropping the weight at the bottom.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set the pad height so your armpits sit comfortably near its top edge.
Choose the EZ-bar's angled sections that suit your grip width.
Keep both feet planted for a stable seated position.
Exhale while curling and inhale while lowering.
Pause briefly at the top to feel the contraction in the upper forearms.

Common Mistakes

Letting the upper arms lift off the preacher pad during the curl.
Using body momentum or rocking the shoulders to move the bar.
Bending the wrists back or forward instead of keeping them neutral.
Lowering the bar too quickly and losing control at the bottom.
Hyperextending the elbows at the bottom of the movement.
Shrugging the shoulders or tensing the traps instead of keeping the shoulders down.
Using a load that prevents a smooth, controlled curl.