Barbell Reverse Preacher Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell reverse preacher curl is an arm-isolation exercise that primarily targets the brachioradialis of the forearm, with the biceps brachii and brachialis assisting. Performed with a pronated (overhand) grip over a preacher bench, the angled pad removes momentum and locks the upper arm in place, making it a strict builder of forearm and elbow-flexor strength. Expect to use lighter loads than a standard supinated curl.
Barbell Reverse Preacher Curl: So führst du sie aus
- 1Set the preacher bench so the pad sits snugly under your armpits and the back of your upper arms rests fully flat against the angled surface.
- 2Take a shoulder-width, pronated (palms-down, overhand) grip on the barbell and lift it off the rack or have a partner hand it to you.
- 3Rest the backs of your arms on the pad, let your elbows extend so your arms are nearly straight, and keep a slight bend to protect the joint.
- 4Curl the bar upward by flexing your elbows, keeping your wrists firm and your upper arms pinned to the pad throughout.
- 5Raise the bar until your forearms are roughly vertical, squeezing the brachioradialis and elbow flexors at the top.
- 6Lower the bar slowly and under control until your elbows are nearly straight, resisting the weight the whole way down.
- 7Complete your reps, then carefully return the bar to the rack or hand it to a partner.
Technik-Tipps
- Use a noticeably lighter load than your standard curl — the pronated grip puts the weaker brachioradialis in charge, so form fails before a heavy bar does.
- Keep your wrists neutral and rigid rather than letting them roll or extend, so the work stays in the forearm and elbow flexors.
- Control the lowering phase; a slow eccentric is where much of the forearm growth happens on this lift.
- Don't fully lock your elbows at the bottom — stopping just short keeps tension on the muscles and spares the joint.
- Have a partner hand you the bar and take it back when you train near failure, since the stretched bottom position is hard to escape under load.
Häufige Fehler
- Loading the bar as heavy as a normal curl, which forces you to swing or cut the range short because the brachioradialis can't move it cleanly.
- Lifting your upper arms off the pad to cheat the bar up, which shifts work onto the shoulders and defeats the strict-isolation purpose of the preacher bench.
- Bouncing out of the bottom stretch, which strains the elbow tendons and biceps in a vulnerable lengthened position.
- Letting the wrists bend backward under the load, which drains tension from the forearm and stresses the wrist joint.
- Only curling halfway up, which shortens the range and leaves the brachioradialis under-trained through its strongest pulling range.
Häufig gestellte Fragen
What muscles does the barbell reverse preacher curl work?
It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis acting as synergists. The overhand grip and preacher pad emphasize the forearm and elbow flexors more than a standard supinated curl.
Why can't I lift as much as a normal preacher curl?
The pronated, palms-down grip puts the brachioradialis and brachialis in the lead role instead of the stronger biceps, so the bar will feel heavier. Drop the weight and focus on a full, controlled range.
Is the reverse preacher curl good for beginners?
Yes. The preacher pad pins your upper arms and removes momentum, making it a strict, hard-to-cheat movement. Start light to groove the form and build wrist and forearm control.
What's a good alternative to the barbell reverse preacher curl?
A standing reverse barbell curl or a reverse-grip cable curl trains the same brachioradialis and forearm flexors. Use them when a preacher bench isn't available.
How many sets and reps should I do?
Because this is an isolation move with a weaker prime mover, 3-4 sets of 10-15 controlled reps works well. Keep the load light enough to maintain strict form throughout.
