EZ Barbell Reverse Grip Preacher Curl

Muscles worked

Setup

1. Adjust the preacher bench height so that your armpits rest comfortably against the top of the pad.
2. Grip the EZ bar with a shoulder-width, overhand (pronated) grip on the outer angled portion of the bar.
3. Sit or stand firmly with your chest pressed against the pad and feet flat on the floor for stability.
4. Position your upper arms flat against the pad with your elbows slightly bent in the starting position.

How to do it

1. Exhale and curl the bar toward your shoulders by flexing the elbows, keeping your upper arms glued to the pad.
2. Contract your forearms and biceps hard at the top of the movement without letting the bar touch your shoulders.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric phase.
4. Stop just short of full elbow lockout to maintain constant tension on the muscles.

Form checklist

• Keep your wrists in a neutral, straight position; do not let them 'cock' back or curl excessively.
• Ensure your armpits remain tucked into the pad to prevent your shoulders from taking over.
• Maintain a stationary torso—avoid leaning back or rocking to lift the weight.
• Keep your elbows aligned with your shoulders throughout the entire range of motion.

Pro tips

• Focus on driving your knuckles toward the ceiling to maximize engagement of the brachioradialis.
• Squeeze the bar as hard as possible throughout the set to increase neural drive and forearm activation.
• Use the angled grips of the EZ bar to reduce strain on the wrists compared to a straight barbell.

Make it harder

• Incorporate '1.5 reps' by performing a full rep followed by a half rep from the bottom to the midpoint.
• Add a 2-second pause at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the ez barbell reverse grip preacher curl work?

The ez barbell reverse grip preacher curl primarily targets the forearms, and also works the triceps as secondary muscles.

What equipment do you need for the ez barbell reverse grip preacher curl?

The ez barbell reverse grip preacher curl uses ez barbell.

Is the ez barbell reverse grip preacher curl good for beginners?

The ez barbell reverse grip preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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