EZ Barbell Reverse grip Preacher Curl
- Target muscle
- Brachioradialis
- Synergist muscles
- Biceps Brachii, Brachialis
- Equipment
- EZ Barbell
- Body part
- Forearms
- Type
- Strength
The EZ barbell reverse grip preacher curl is a forearm-focused curl performed on a preacher bench with an overhand (pronated) grip on an EZ bar. The reverse grip shifts the load onto the brachioradialis, a key forearm muscle, while the biceps brachii and brachialis assist, and the preacher pad locks your arms in place to remove any swing.
How to do the EZ Barbell Reverse grip Preacher Curl
- 1Set the preacher bench so the top of the pad sits just under your armpits, then sit down and drape the backs of your upper arms flat against the pad.
- 2Grip the EZ bar with an overhand (pronated) grip on the angled inner sections, hands roughly shoulder-width, so your palms face down and your knuckles point up.
- 3Lift the bar off the rack and start with your arms nearly straight but elbows soft, the bar held below at the bottom of the range.
- 4Keep your upper arms pinned to the pad and curl the bar upward by bending only at the elbows, leading with the back of your hands.
- 5Squeeze the brachioradialis and forearm at the top, stopping before your forearms pass vertical so tension stays on the muscles.
- 6Lower the bar slowly and under control until your arms are almost fully extended, feeling a stretch through the forearms.
- 7Complete your reps, then guide the bar back onto the rack or set it down with control.
Form tips
- Use the angled grooves of the EZ bar to keep your wrists in a more neutral, comfortable line than a straight bar allows.
- Keep your wrists firm and locked throughout — let the elbows do the work, not your hands.
- Move slowly, especially on the way down, since the brachioradialis responds well to controlled tension and the reverse grip feels weaker than a standard curl.
- Start lighter than your regular biceps curl weight; the pronated grip recruits the forearm and reduces leverage.
Common mistakes
- Lifting your upper arms off the preacher pad to heave the weight up, which turns the strict curl into a swing and removes tension from the forearm.
- Letting your wrists bend or curl up at the top, which strains the wrist joint and steals work the brachioradialis should be doing.
- Loading too heavy and only doing partial reps, which shortens the range and limits the stretch the forearm needs to grow.
- Dropping the bar quickly on the way down, wasting the eccentric portion that builds most of the strength and size.
Frequently asked questions
What muscles does the EZ bar reverse grip preacher curl work?
It mainly targets the brachioradialis, a muscle on the top of the forearm, with the biceps brachii and brachialis assisting. The overhand grip and preacher pad emphasize the forearm more than a standard curl.
Why use a reverse (overhand) grip instead of underhand?
Turning your palms down shifts the load off the biceps and onto the brachioradialis and forearm. It builds forearm size and grip strength that a normal palms-up curl mostly skips.
Why is an EZ bar better than a straight bar for this?
The EZ bar's angled grips let your wrists sit in a more natural position, which reduces wrist strain on the pronated grip and lets you focus on the forearm without discomfort.
How many sets and reps should I do?
For forearm size and strength, 3–4 sets of 10–15 reps with a controlled tempo works well. Keep the weight light enough to finish every rep without lifting your arms off the pad.
Is this exercise good for beginners?
Yes. The preacher pad fixes your arms in place, which makes strict form easy to learn. Start with a light EZ bar, master the controlled lower, then add weight gradually.
