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EZ-Bar Reverse Preacher Curl
An isolation exercise using an EZ-bar on a preacher bench with a reverse grip, targeting the brachioradialis and forearms to enhance grip strength and arm definition; commonly used for upper arm hypertrophy.
About Exercise
Equipment
EZ Bar, Preacher Curl Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms
Accessory Muscles
Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
6/10Brachialis, Long Head
Triceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Shorter for higher reps
How to Perform
Sit on the preacher bench with upper arms fully supported on the pad from armpits to elbows, chest against the padding, and feet flat on the floor. Grip the EZ-bar pronated at shoulder-width using the angled grips.
- Extend arms fully to start with elbows just above the pad edge.
- Exhale and curl the bar upward toward shoulders, keeping upper arms stationary.
- Squeeze forearms and biceps at the top with bar near shoulder level.
- Inhale and lower the bar slowly to full arm extension.
- Maintain wrist neutrality and resist the weight throughout.
- Repeat for reps while pressing chest into pad.
Coaching Tips
Form Cues
- Keep elbows pinned to pad
- Wrists straight and firm
- Squeeze at the top
- Control the descent
- No swinging
- Chest against pad
Breathing
Exhale during the curl up, inhale during the controlled lower, and brace core throughout.
Tempo
3-1-2
Range of Motion
From full arm extension without hyperextension to forearms parallel to the ground at peak contraction.
Safety
Safety Notes
- Avoid if acute wrist or elbow pain present
- Start with light weight to master form
- Do not hyperextend elbows
- Keep core engaged to protect lower back
- Use EZ-bar to minimize wrist strain
- Consult professional for pre-existing arm injuries
Spotting
Spotting not typically required; assist by supporting the bar if needed at the bottom position for safety.
Common Mistakes
- Using momentum to lift
- Flaring elbows outward
- Hyperextending elbows at bottom
- Allowing wrists to bend
- Arching the back
- Incomplete range of motion
When to Avoid
- Wrist strain or tendonitis
- Elbow joint instability
- Acute shoulder impingement
Flexibility Needed
- Adequate wrist extension
- Shoulder flexion for arm positioning
Build Up First
- Basic curl technique
- Familiarity with preacher bench setup
Also known as
Reverse EZ-Bar Preacher Curl, EZ-Bar Reverse Scott Curl, Pronated EZ-Bar Preacher Curl
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