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Last updated February 2, 2026
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bicepsforearmstriceps
Preacher Curl - Reverse Grip (EZ Bar)
EZ bar palms down on preacher bench. Curl up. Targets the brachialis and forearm extensors.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm extensors
Secondary
outer bicep / brachialis
Equipment & setup
What you need and how to position yourself before starting.
Equipment
ez barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the preacher bench with your chest against the pad.
- Position the EZ bar on the preacher curl arms, ensuring it is within easy reach.
- Step 2Grip the Bar
- Using a reverse grip (palms facing down), grasp the EZ bar with your hands shoulder-width apart.
- Ensure your wrists are straight and your grip is firm.
- Step 3Position Your Arms
- Rest your upper arms on the preacher pad, allowing your elbows to hang off the edge.
- Keep your shoulders back and your chest up throughout the movement.
- Step 4Curl the Bar
- Engage your biceps and curl the bar towards your shoulders by bending your elbows.
- Keep your upper arms stationary on the pad and avoid using momentum.
- Step 5Lower the Bar
- Slowly lower the bar back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging the bar.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each curl.
- Step 7Finish the Exercise
- After completing your reps, carefully place the EZ bar back on the preacher curl arms.
- Stand up from the bench while keeping your back straight.