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Reverse Barbell Preacher Curls

A intermediate strength exercise for the biceps, done with a ez curl bar.

Reverse Barbell Preacher Curls: starting positionReverse Barbell Preacher Curls: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
EZ curl bar
Level
Intermediate
Type
Isolation
Movement
Pull

How to do the Reverse Barbell Preacher Curls

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

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Barbell Preacher Curls

Questions

What muscles does the Reverse Barbell Preacher Curls work?

Mainly the biceps, with the forearms helping.

Is the Reverse Barbell Preacher Curls good for beginners?

It's rated intermediate. Beginners can build up to it with Close-Grip EZ-Bar Curl with Band first.

What can I do instead of the Reverse Barbell Preacher Curls?

Good alternatives that train the biceps: Close-Grip EZ-Bar Curl with Band, EZ-Bar Curl, Spider Curl or Dumbbell Prone Incline Curl.

How many sets and reps of the Reverse Barbell Preacher Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).