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Barbell Reverse Preacher Curl animation

How to do the Barbell Reverse Preacher Curl

ForearmsBarbellIntermediate

The barbell reverse preacher curl isolates the brachioradialis and extensor muscles with surgical precision, building the kind of thick, powerful forearms that anchor every pulling movement you do. Master this exercise and you will close the gap between grip strength and true upper-arm development.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Set the barbell on the preacher bench rack and grip it shoulder-width with an overhand pronated grip, wrists neutral
  2. Pin your upper arms flat against the pad and keep them there throughout the entire movement
  3. Curl the barbell upward in a controlled arc until your forearms are just past parallel, avoiding wrist flexion at the top
  4. Lower the bar slowly over three counts to full extension, feeling the stretch across the forearm extensors before the next rep

Common mistakes

  • Letting the wrists collapse into flexion at the top of the rep, which shifts stress off the target muscles — consciously keep the wrists neutral or very slightly extended throughout
  • Allowing the elbows to flare off the pad during the lift, which recruits the front deltoid and reduces forearm isolation — press your upper arms firmly into the pad before and during every rep
  • Using a barbell that is too heavy and shortening the range of motion — select a load that allows full extension at the bottom and a controlled curl to the top without momentum

Pro tip — At the very bottom of each rep, pause for one full second with arms extended and consciously resist the urge to use a bouncing stretch reflex — this dead-stop technique eliminates elastic energy and forces the brachioradialis to generate force from a true dead position, dramatically increasing time under tension where the muscle is weakest.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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