Arms / Intermediate / Isolation (single joint)

Reverse Barbell Preacher Curls

An EZ-bar isolation exercise for the biceps, with the forearms assisting.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

EZ bar, Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
5. Repeat for the recommended amount of repetitions.

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