Reverse Barbell Preacher Curls
The reverse-grip barbell curl is a variation on the traditional biceps curl that works the forearm and brachialis muscles more intensely. Unlike the classic underhand grip, this exercise requires you to hold the barbell with your palms facing downward. This might be uncomfortable on your wrists, so consider using an EZ-curl bar instead.
This variation of the biceps curl can be a great addition to your arm workout, as it strengthens the muscles in the forearm and upper arm. When using an EZ-curl bar, you can adjust the angle to find the most comfortable position for your wrists. Performing the curl in this position will also help target the brachialis, a muscle located between the biceps and triceps.
To get the most out of the reverse-grip barbell curl, keep your elbows close to your body and focus on squeezing your biceps as you lift the barbell up. Be sure to keep your shoulders relaxed and your back straight throughout the exercise. As you lower the barbell, keep your arms slightly bent to maintain tension on the biceps.
When done correctly, the reverse-grip barbell curl is an effective way to strengthen your arms and can be done with a variety of weights. Try integrating this exercise into your routine and see for yourself how it can help you build strength and tone your arms.
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
E-Z Curl Bar
Benefits Of This Exercise
- The reverse-grip barbell curl is a great addition to any arm workout, as it strengthens and tones the muscles in the forearms and upper arms more than traditional underhand curl variations.
- Using an EZ-curl bar can help you adjust the angle to find the most comfortable position for your wrists and can also help target the brachialis, a muscle located between the biceps and triceps.
- To get the most out of the reverse-grip barbell curl, keep your elbows close to your body and focus on squeezing your biceps as you lift the barbell up. Be sure to keep your shoulders relaxed and your back straight throughout the exercise.
- As you lower the barbell, keep your arms slightly bent to maintain tension on the biceps. When done correctly, the reverse-grip barbell curl is an effective and versatile exercise that can be done with a variety of weights.
Step by Step Instructions For Reverse Barbell Preacher Curls
- Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
- Place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
- Exhale and use your biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze your biceps for a second at the contracted position.
- Breathe in and slowly lower the barbell until your upper arms are extended and your biceps are fully stretched.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform this exercise using an e-z bar, cables, or dumbbells.
Warm Up Tips
- Before starting the reverse barbell preacher curls, make sure to warm up your muscles with some light cardio exercises such as jogging or jumping jacks.
- Once you're warmed up, grab an EZ-bar with a shoulder-width grip and palms facing down.
- Position yourself on a preacher bench and place the upper part of your arms on top of it, with your arms fully extended.
- Take a deep breath in, and as you exhale, use your biceps to curl the weight up towards your shoulders. Squeeze your biceps at the top of the movement for a second.
- Inhale as you slowly lower the barbell back down until your arms are fully extended and your biceps are fully stretched.
- Repeat the exercise for the recommended number of repetitions.
Variations:
- If you don't have an EZ-bar, you can use cables or dumbbells instead.
Reverse Barbell Preacher Curls Safety Tips
- Choose the right equipment: Use an EZ-bar or an EZ-curl bar instead of a regular barbell to reduce discomfort on your wrists.
- Warm up properly: Before starting the exercise, make sure to warm up your muscles with some light cardio or dynamic stretching.
- Position yourself correctly: Place the upper part of your arms on top of the preacher bench and have your arms extended. Keep your elbows close to your body throughout the exercise.
- Maintain proper form: As you curl the weight up, focus on squeezing your biceps and keeping your shoulders relaxed. Keep your back straight and avoid using momentum to lift the weight.
- Control the movement: Lower the barbell slowly and with control, allowing your upper arms to fully extend and your biceps to stretch. Avoid swinging the weight or letting it drop quickly.
- Start with lighter weights: If you’re new to this exercise or have any concerns about your strength, start with lighter weights and gradually increase the resistance as you become more comfortable and confident.
- Listen to your body: If you feel any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
- Stay hydrated: Remember to drink enough water before, during, and after your workout to stay hydrated and maintain optimal performance.
- Rest and recover: Allow your muscles to rest and recover between workouts to
Incorporating Into Other Workouts
One way to incorporate the reverse-grip barbell curl into your arm workout is as a finishing move on arms day. After completing your primary biceps exercises, such as traditional curls or hammer curls, you can use the reverse-grip barbell curl to target the forearms and brachialis muscles.
Here's an example of how you can incorporate this exercise into your routine:
1. Start with your regular biceps exercises, such as dumbbell curls or cable curls, to warm up and target the biceps.
2. Once you've completed your primary exercises, grab an EZ-curl bar with a shoulder-width, palms-down grip.
3. Position yourself on a preacher bench and place the upper part of both arms on top of the bench with your arms extended. This will be your starting position.
4. Exhale and use your biceps to curl the barbell up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze your biceps hard for a second at the contracted position.
5. Inhale and slowly lower the barbell until your upper arms are extended and your biceps are fully stretched.
6. Repeat for the recommended number of repetitions.
You can perform this exercise for high reps, such as 12-15 reps, to really target the muscles and achieve a good pump. It's important to focus on proper form and technique throughout the exercise, keeping your elbows close to your body and maintaining tension on the biceps.