How to Do Reverse Barbell Preacher Curls
Start and end of one clean rep of Reverse Barbell Preacher Curls.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment | Barbell |
| Category | Strength |
How to perform Reverse Barbell Preacher Curls
- Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
- Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
- As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
- As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Reverse Barbell Preacher Curls work?
Reverse Barbell Preacher Curls mainly works the biceps, with the forearms helping as secondary movers.
What equipment do I need for Reverse Barbell Preacher Curls?
Reverse Barbell Preacher Curls needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Reverse Barbell Preacher Curls?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Reverse Barbell Preacher Curls with a coach in your pocket
Gimmy is your AI gym buddy — it programs Reverse Barbell Preacher Curls into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access