Reverse Barbell Preacher Curl

intermediate · isolation

Setup

Set the preacher bench so the top edge of the angled pad meets your armpits when you sit down. Sit in, lay the back of both upper arms flat on the pad, and take the EZ bar off the rack in front with a shoulder-width, palms-down grip.

Execution

Start with your arms nearly straight, keeping the upper arms pressed against the pad for the whole set.
Exhale and curl the bar up by bending the elbows, keeping the wrists straight and palms facing down.
Squeeze the biceps and forearms hard at the top and hold for a beat.
Inhale and lower the bar slowly to near-full extension, without letting the elbows lift off the pad.
Do not use shoulder momentum to heave the bar up when fatigued.
If you run out of strength mid-set, lower the bar under control and end the set there; never let it yank the elbows into a locked-out stretch.
At the end of the set, curl the bar halfway up and set it back on the rack in front, or hand it to someone next to you; never let go with the arms straight.

Breathing

Exhale as you curl up, inhale as you lower.

Quick cues

Upper arms pressed to the pad.
Palms face down the whole time.
Wrists stay straight, no bending.
Lower on a two-second count.
Lighter than your usual curl.

Common faults

Fault: The elbows lifting off the pad to help build momentum
Fix: Drop the weight and keep the elbows pressed to the pad for the whole rep.
Fault: The wrists bending backward under the bar's weight
Fix: Grip the bar firmly and keep the wrists in line with the forearms.
Fault: Cutting the descent short instead of reaching near-full extension
Fix: Lower until the arms are nearly fully straight before curling again.
Fault: The shoulders shrugging up near the top of the curl
Fix: Keep the shoulders relaxed and down for the whole set.

Equipment

ez_bar, bench

Muscle groups

arms