Smart Workout Diary

EZ Bar Preacher Curl Reverse Grip

The Reverse-Grip EZ Bar Preacher Curl is an isolation exercise performed on a preacher bench with an overhand grip. It primarily trains the biceps and brachialis while placing substantial emphasis on the forearms, especially the brachioradialis. It supports arm strength and muscle development with controlled elbow flexion.

Demonstration

EZ Bar Preacher Curl Reverse Grip — demonstration 1
EZ Bar Preacher Curl Reverse Grip — demonstration 2

Instructions

  1. Set up the preacher bench so the top edge of the pad sits securely under your armpits. Load the EZ bar with a manageable weight and hold it with an overhand grip, hands about shoulder width apart.
  2. Place your upper arms flat against the pad, keep your chest supported, and begin with your elbows nearly straight. Keep your wrists neutral and your shoulders relaxed.
  3. Exhale and curl the bar upward by bending only at the elbows. Keep your upper arms in contact with the pad and stop when your forearms are close to vertical.
  4. Inhale and lower the bar slowly until your elbows are nearly straight, maintaining tension without forcefully locking them. Repeat with a smooth, controlled range of motion.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Beginner

Technique tips

  1. Use a lighter load than for a supinated preacher curl. The overhand grip usually limits the weight you can control safely.
  2. Keep the wrists straight; do not curl the wrists upward to help lift the bar.
  3. Avoid bouncing from the bottom. Lower under control and keep the elbows just short of a hard lockout.
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