Reverse Barbell Preacher Curls
How to do the Reverse Barbell Preacher Curls
- 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.
How to program the Reverse Barbell Preacher Curls
Sets and reps
As an isolation movement, the Reverse Barbell Preacher Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Barbell Preacher Curls is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Reverse Barbell Preacher Curls work?
The Reverse Barbell Preacher Curls primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Reverse Barbell Preacher Curls?
You need E-Z Curl Bar. Difficulty level: Intermediate.
How many sets and reps of the Reverse Barbell Preacher Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
