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Barbell Reverse-Grip Preacher Curl
Barbell reverse-grip preacher curl isolates the brachialis and brachioradialis to build forearm and arm thickness for improved grip strength and hypertrophy.
About Exercise
Equipment
Barbell, Preacher Curl Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Brachialis
Forearms
8/10Extensors
Biceps
6/10Long Head, Short Head
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the preacher bench seat so your upper arms rest fully on the pad. Grip the barbell with an overhand grip at shoulder width and place your upper arms against the pad with arms extended.
- Exhale and curl the barbell upward by flexing your elbows.
- Keep upper arms pressed against the pad.
- Squeeze forearms and brachialis at the top.
- Inhale and lower the barbell slowly to full extension.
- Maintain neutral wrists throughout.
- Avoid swinging or using momentum.
Coaching Tips
Form Cues
- Press arms into pad
- Squeeze at top
- Control the descent
- Neutral wrists
- Elbows fixed
Breathing
Inhale during the lowering phase and exhale as you curl the barbell upward. Brace your core to stabilize.
Tempo
3-0-1
Range of Motion
Lower to full elbow extension without hyperextension; curl until forearms are vertical.
Safety
Safety Notes
- Start with light weight
- Warm up wrists and elbows
- Stop if sharp pain occurs
- Use EZ bar if wrist strain
Spotting
Spotting not typically needed; assist by stabilizing the barbell if heavy loads are used.
Common Mistakes
- Swinging the weight
- Lifting elbows off pad
- Hyperextending elbows
- Gripping too tight on wrists
When to Avoid
- Wrist injuries
- Elbow pain
- Shoulder impingement
Flexibility Needed
- Wrist neutral mobility
- Elbow flexion range
Build Up First
- Basic curl form
- Grip strength basics
Also known as
Reverse Grip Preacher Curl, Pronated Preacher Curl, Reverse Barbell Preacher Curl
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