EZ-Bar Reverse Preacher Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting an overhand grip on an EZ-bar at the preacher bench combines wrist-friendly angles with a pad that forbids body English, the most controlled way in this family to load the top of the forearms. Weights run lighter than any supinated preacher curl, so progress by adding strict reps before adding plates.
How to do the EZ-Bar Reverse Preacher Curl
- Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
- Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms on the pad, allowing your forearms to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the EZ-Bar Reverse Preacher Curl work?
The EZ-Bar Reverse Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the EZ-Bar Reverse Preacher Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the EZ-Bar Reverse Preacher Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the EZ-Bar Reverse Preacher Curl?
If you cannot do the EZ-Bar Reverse Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Reverse Preacher Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar Reverse Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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