The EZ Bar Reverse Preacher Curl is a beginner-friendly barbell strength exercise that targets the biceps and forearms, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesBiceps, Forearms
Secondary musclesBiceps
EquipmentBarbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the EZ Bar Reverse Preacher Curl
Set the preacher bench so the top pad sits just under your armpits with your chest pressed firmly against it.
Grip the EZ bar at the inner-angled grips with your palms facing down and arms extended down the pad.
Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms locked in place.
Squeeze the top of the rep with your wrists held neutral, feeling the work in the forearms and outer biceps.
Lower the bar slowly over 2 to 3 seconds until your arms are nearly straight at the bottom of the rep.
Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.
02 The payoff
Why it earns its spot
Builds the brachialis to add thickness underneath the biceps.
Strengthens the forearm extensors and grip.
Improves wrist stability for pulls, presses, and curls.
03 Don't do this
Common mistakes
Letting the wrists bend backward under load, which strains the wrist joints and cuts the lift short.
Going too heavy with a reverse grip, where forearm strength gives out long before the biceps do.
Pulling the elbows back off the pad mid-rep, swapping isolation for shoulder cheating.
Skipping the stretch at the bottom by stopping the rep early, which leaves growth on the table.
EGON Put it on record
Track it in EGON.
Log every set of the EZ Bar Reverse Preacher Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
