Reverse EZ Bar Preacher Curl

How to Perform the Reverse EZ Bar Preacher Curl

Set up at a preacher curl bench and grasp an EZ bar with an overhand (pronated) grip on the outer angled portions.
Position your upper arms flat on the preacher pad with your armpits snug against the top edge.
Start with your arms extended, maintaining a slight bend in the elbows to protect the joints.
Curl the bar upward by flexing at the elbows, keeping your wrists straight and rigid.
Lift until your forearms are just past 90 degrees, squeezing the forearm muscles at the top.
Lower the bar back down slowly with a 3-second eccentric, maintaining control throughout.
Stop just short of full arm extension at the bottom to keep tension on the muscles.
Repeat for the desired number of repetitions.

Lifting the elbows off the preacher pad

Keep your upper arms pressed firmly against the pad at all times to fully isolate the forearms.

Hyperextending at the bottom of the rep

Maintain a slight bend at the bottom to protect the elbow joint and biceps tendon.

Going too heavy

The forearm muscles are small and the preacher position is strict; use moderate weight with perfect form.

✓The preacher pad eliminates all momentum, ensuring pure forearm and brachioradialis isolation.
✓The EZ bar angle minimizes wrist discomfort while maintaining effective forearm targeting.
✓Builds impressive forearm thickness and grip strength.

●This exercise provides the strictest possible form for reverse curls since the pad eliminates all cheating.
●Focus on a slow negative for maximum muscle fiber recruitment.
●Use this as a finishing exercise for your forearm or arm workout.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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