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Barbell Reverse Grip Preacher Curl
A barbell curl performed on a preacher bench using an overhand grip. This isolation exercise targets the forearm extensors and biceps for strength and hypertrophy via strict elbow flexion.
About Exercise
Equipment
Barbell, Preacher Curl Stand
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Extensors
Biceps
7/10Long Head, Brachialis
Shoulders
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods for pure isolation work.
How to Perform
Load a barbell and sit on the preacher bench, pressing your upper arms firmly against the pad. Grasp the bar with an overhand grip (palms down), allowing your arms to fully extend.
- Brace your core and keep your upper arms anchored to the pad.
- Curl the bar upward by strictly flexing your elbows.
- Squeeze your forearms and biceps hard at the peak contraction.
- Slowly lower the bar back down to the starting position.
- Maintain control and tension throughout the full range of motion.
Coaching Tips
Form Cues
- Keep upper arms glued down.
- Maintain wrist rigidity.
- Squeeze the extensors.
- Control the descent.
Breathing
Inhale as you lower the weight and exhale forcefully as you curl the bar up.
Tempo
3-0-1
Range of Motion
Start with arms fully extended without hyperextending elbows, and curl until the forearms are nearly vertical.
Safety
Safety Notes
- Use caution with the reverse grip, as it can be taxing on the wrists.
- Avoid locking out the elbows forcefully at the bottom of the movement.
Spotting
Not recommended; the setup makes spotting difficult. Use a moderate weight and maintain strict form.
Common Mistakes
- Lifting the upper arms off the support pad.
- Rocking the torso to generate momentum.
- Hyperextending the elbow at the bottom.
- Allowing wrists to drop (flex).
When to Avoid
- Acute wrist, elbow, or forearm tendonitis.
Flexibility Needed
- Full elbow extension.
Also known as
Reverse Grip Preacher Curl
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