Reverse Barbell Preacher Curls

Park your arms on the preacher pad like a bear resting on a log, then curl with an overhand grip. This reverse curl makes your brachialis and forearms work extra hard while the pad keeps things honest. Go slow, squeeze at the top, and do not let the weight yank your elbows straight, cub.

Instructions

1. Set a preacher bench so your upper arms rest fully on the pad and your chest stays tall.
2. Grip a barbell or EZ bar with an overhand (pronated) grip about shoulder-width.
3. Start with elbows slightly bent and wrists neutral, letting the bar hang under control.
4. Curl the bar up by bending the elbows, keeping upper arms pinned to the pad.
5. Pause briefly near the top and squeeze the brachialis/forearms.
6. Lower slowly to a controlled stretch without locking out harshly at the bottom.
7. Repeat for reps, maintaining steady tempo and strict form.

Benefits

• Builds the brachialis for thicker-looking upper arms
• Improves forearm strength and development (brachioradialis and extensors)
• Reduces cheating by stabilizing the upper arm on the preacher pad
• Can carry over to stronger pulling and gripping tasks

Key Points

• Keep upper arms glued to the preacher pad to prevent swinging.
• Use a pronated grip and keep wrists neutral to avoid wrist strain.
• Control the eccentric; do not bounce out of the bottom.
• Stop just short of aggressive elbow lockout to protect the joint.
• Use an EZ bar if straight bar discomfort occurs.

Common Mistakes

• Letting the shoulders lift or upper arms come off the pad
• Using too much weight and swinging or jerking the bar
• Bending wrists back (excessive extension) during the curl
• Bouncing at the bottom or snapping into elbow lockout
• Curling only part range and skipping the controlled lower