Reverse Barbell Preacher Curl
Arms extend against a preacher bench pad
- Level
- Intermediate
- Equipment
- Barbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Adjust the preacher bench height so your armpits rest firmly on the pad.
- Grasp the barbell with a shoulder-width overhand grip.
- Extend your arms fully against the pad to establish the starting position.
- Curl the bar upward until your forearms are vertical and biceps contract.
- Lower the weight slowly until your arms are completely straight.
- Repeat for the desired number of repetitions.
Common mistakes
- Flexing the wrists inward instead of keeping them neutral.
- Lifting the elbows off the pad during the concentric phase.
- Using momentum to swing the weight up from the bottom.
- Stopping short of full arm extension at the bottom.
Safety
Do not hyperextend your elbows forcefully at the bottom of the movement.
Stop immediately if you feel sharp pain in the wrist joints.
Tips
- Keep your wrists straight and rigid throughout the entire range of motion.
- Focus on driving the movement with your knuckles rather than your palms.
- Press your triceps hard into the pad to prevent shoulder involvement.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
