Reverse Barbell Preacher Curls

A preacher curl performed with an overhand (pronated) grip using an EZ-bar, maximally isolating the brachialis and forearms while reducing cheating.

Instructions

1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
5. Repeat for the recommended amount of repetitions.

Tips

• The preacher bench eliminates momentum and isolates the biceps and brachialis effectively.
• The pronated grip provides greater emphasis on the brachialis and forearm muscles.
• The EZ-bar curve allows for a more comfortable wrist position compared to a straight bar.
• Keep your arms fully extended at the bottom for a complete stretch of the muscle.
• Slow, controlled repetitions will maximize the training effect of this exercise.
• This is an excellent finishing movement for arms and helps address strength imbalances.