How to do the EZ Barbell Reverse Grip Preacher Curl

Muscles worked

Step-by-step

1. Set the preacher pad so your upper arms lie flat along the surface with your armpits at the top edge, then grip the EZ-bar at the outer angled sections with an overhand pronated grip
2. Brace your upper arms firmly into the pad and curl the bar upward in a controlled arc, stopping just before full elbow flexion to keep tension on the forearms
3. Pause briefly at the top without letting your wrists collapse, maintaining a neutral to slightly extended wrist position throughout
4. Lower the bar slowly over two to three seconds back to near full arm extension, resisting gravity on the way down for maximum forearm stimulus

Common mistakes

• Letting the wrists curl under the bar at the top, which shifts stress off the target muscles and risks wrist strain, so consciously keep the wrists flat or very slightly extended throughout the rep
• Bouncing out of the bottom position to initiate the next rep, which eliminates the stretched loaded stimulus and increases elbow joint stress, so pause at the bottom and initiate each rep with deliberate muscular force
• Using a grip width that is too narrow on the EZ-bar, which reduces the pronation angle and diminishes brachioradialis recruitment, so use the outer angled grips to maintain full pronation

Sets & reps by goal

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)