Smart Workout Diary

Barbell Reverse Preacher Curl

The barbell reverse preacher curl is an isolation exercise performed on a preacher bench with an overhand grip. It primarily trains the forearms, especially the brachioradialis, while the biceps assist with elbow flexion. It can support arm strength, forearm development, and grip-related pulling performance.

Demonstration

Barbell Reverse Preacher Curl — demonstration 1
Barbell Reverse Preacher Curl — demonstration 2

Instructions

  1. Set the preacher bench so the top of the pad sits securely under your armpits, then place your upper arms flat against the pad.
  2. Grip a barbell overhand with hands about shoulder-width apart. Begin with the elbows nearly straight and wrists neutral.
  3. Brace your torso against the bench, keep your shoulders down, and inhale before starting the curl.
  4. Curl the bar upward by bending only at the elbows until your forearms approach vertical, keeping your upper arms in contact with the pad.
  5. Lower slowly with control to the starting position without snapping the elbows straight. Stop if you feel sharp pain in the wrists or elbows.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load. The overhand grip usually limits the weight compared with a standard preacher curl.
  2. Keep wrists neutral. Avoid bending the wrists back or curling them to move the bar.
  3. Do not lift the upper arms. Keep them supported on the pad to prevent momentum and keep tension on the target muscles.
  4. Control the descent. A slow lowering phase is especially useful; do not drop into the bottom position.
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