EZ Bar Reverse Preacher Curl

A forearm and brachialis isolation exercise performed on a preacher bench with a reverse grip on an EZ-bar, eliminating momentum while building arm strength and size.

Instructions

1. Sit at a preacher bench with your chest against the curved pad, feet flat on the floor.
2. Hold an EZ-bar with a pronated grip (palms facing downward), hands shoulder-width apart, with your arms draped over the pad.
3. Rest your upper arms and elbows on the pad, with your forearms pointing upward.
4. Starting with your arms extended or nearly extended, curl the bar upward by bending your elbows.
5. Bring the bar toward your shoulders, maintaining contact between your upper arms and the pad.
6. Pause briefly at the top position, feeling your brachialis and forearm muscles contract.
7. Lower the bar in a controlled manner back to the starting position, stretching your forearms and brachialis at the bottom.
8. Repeat for your desired number of repetitions.

Tips

• The preacher bench design eliminates cheating and forces strict form and isolation.
• The pronated grip shifts emphasis from the biceps to the brachialis and forearms, creating different stimulus.
• Developing the brachialis increases overall arm size by pushing the biceps outward.
• The curved pad provides support throughout the entire range of motion.
• Lighter weight often produces excellent results with this movement due to the strict form required.
• Pair with reverse curls and standard preacher curls to create comprehensive arm development.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain.
• This exercise is excellent for building grip strength and forearm endurance.