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Reverse Barbell Preacher Curls

Performed in the reverse (supinated) grip variation, this variation primarily targets your Biceps, with support from Forearms. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Reverse Barbell Preacher Curls

  1. Step 1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
  2. Step 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. Step 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. Step 4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by the reverse barbell preacher curl?

This exercise primarily targets the brachialis and the brachioradialis of the forearm. The pronated grip shifts the mechanical load away from the biceps brachii compared to a standard curl.

How should I position my wrists to avoid discomfort during the movement?

Maintain a firm, neutral wrist position throughout the entire range of motion. Avoid letting your wrists collapse into extension at the bottom or over-curling them at the top of the lift.

What is a common mistake to avoid when performing this exercise?

Many lifters use excessive weight which causes the elbows to flare outward or lift off the bench. Keep your triceps firmly planted on the pad to ensure isolation of the elbow flexors.

What is a suitable alternative for beginners who find the straight barbell uncomfortable?

Beginners can use an EZ-bar to reduce strain on the wrists and elbows. The angled grip provides a more natural hand position while still effectively targeting the forearm and brachialis.

How should I program reverse preacher curls for optimal hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled eccentric phase. This movement is best used as an isolation finisher after primary pulling or bicep exercises.

Sample sets & reps for Reverse Barbell Preacher Curls

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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