Preacher Curl - Reverse Grip (Machine)

Use the machine with palms facing down. Curl against the resistance. This isolates the top of the forearm and the muscles that cross the elbow joint.

Quick facts

Primary and secondary muscle groups targeted by this movement.

forearm extensors

outer bicep / brachialis

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the preacher curl machine seat height so that your upper arms rest comfortably on the pad.
- Select an appropriate weight on the machine that allows you to perform the exercise with proper form.
Step 2Position Your Arms
- Sit down on the machine and place your upper arms against the pad, ensuring your elbows are positioned at the edge.
- Grip the handles with a reverse grip (palms facing up), keeping your hands shoulder-width apart.
Step 3Engage Your Core
- Sit up straight with your back against the backrest, engaging your core muscles.
- Keep your feet flat on the floor and maintain a stable position throughout the exercise.
Step 4Curl the Weight
- Begin the movement by curling the handles towards your shoulders, bending your elbows while keeping your upper arms stationary.
- Focus on squeezing your biceps at the top of the movement.
Step 5Lower the Weight
- Slowly lower the handles back to the starting position, fully extending your arms but not locking your elbows.
- Maintain control throughout the movement to avoid using momentum.
Step 6Repeat
- Repeat the curl and lower for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit back comfortably.
- Stand up and adjust the machine settings if necessary before leaving the station.