Reverse Barbell/EZ-Bar Preacher Curls

Starting position:

Select the appropriate weight matching your type of training. Grab the EZ-Bar (or barbell) at shoulder-width with palms down (pronated) grip. Then place the upper part of both arms on top of the preacher bench and extend your arms. Sit down with your feet shoulder-width apart. Your arms rest on the preacher bench and are extended. Keep your wrists firm.

Exercise:

Curl the bar all the way up to your shoulders while contracting the biceps and flexing your elbows. Keep your elbows locked in close to your torso. Slowly begin to bring the EZ-Bar/barbell back in the same way. Breathe out as you go down and breathe in as you go up.

Note:

Avoid flexing your wrists. Keep your elbows firm without rotation throughout the motion. Maintain correct body posture without bending your back backwards (lumbar lordosis). Avoid uncontrolled motion as you go down. Breathe in as you extend your arms and perform the motion slowly.

Recommendation:

Start with lighter weight to master the technique well.

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Reverse preacher curls are an isolated exercise for strengthening the forearms and biceps muscles. It can be performed at the end of biceps workout (otherwise you would have a problem to lift heavier weights with exhausted forearms).

Using the EZ-bar is advised wherever it’s available – the unnatural position of hands when holding the straight barbell can cause wrist injuries (the same is true for the “normal” position with palms up).

Preacher curls are one of the best examples of isolated/limited exercise. As such they are not the best mass-gainers. The advantage of preacher curls is that the position of your body is forcing you to do the exercise precisely, without cheating and without moving your elbows.

The added value of preacher curls for the beginner is questionable. Advanced bodybuilders can do them for a better definition of their biceps muscles.