Exercise guide
Barbell Reverse Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise specifically targets the brachialis and brachioradialis (forearms) by using a pronated grip, while the preacher bench eliminates momentum to maximize tension on the upper arms.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the preacher bench height so your armpits rest comfortably against the top of the pad.
- Grasp the barbell with a shoulder-width, overhand (pronated) grip, palms facing down.
- Sit or stand firmly with your upper arms fully supported by the pad and your chest pressed against the support.
- Start with your arms extended, but maintain a slight bend in the elbows to protect the joints.
How to do it
- Exhale as you curl the bar toward your shoulders by flexing the elbows, keeping your wrists straight and locked.
- Squeeze the forearms and brachialis at the top of the movement for a brief pause.
- Inhale as you slowly lower the barbell back to the starting position using a controlled 2-3 second tempo.
- Stop just before your elbows fully lock out to maintain constant tension on the muscles.
Form checklist
- Keep wrists neutral and rigid; do not let them curl or flop during the movement.
- Ensure your elbows and upper arms remain in full contact with the pad at all times.
- Avoid leaning back or using your shoulders to 'cheat' the weight up.
- Keep your neck neutral and gaze forward to avoid strain.
Pro tips
- Focus on driving the back of your hands toward your shoulders to maximize brachioradialis engagement.
- If using a straight barbell causes wrist pain, switch to an EZ-bar to allow for a more ergonomic hand angle.
Make it harder
- Implement a 4-second eccentric (lowering) phase to maximize muscle fiber recruitment.
- Add a 2-second isometric hold at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the barbell reverse preacher curl work?
- The barbell reverse preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the barbell reverse preacher curl?
- The barbell reverse preacher curl uses barbell.
- Is the barbell reverse preacher curl good for beginners?
- The barbell reverse preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.