Reverse-Grip Barbell Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique. Here is how: you use a reverse grip. This type of grip works your brachioradialis | as well as your biceps. You also use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution works and develops the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Adjust the seat height, so the top edge of the arm pad rests against your underarms when your upper arms lay along the length of the pad.

3) Obtain a fixed-weight barbell.

4) Set the bar on the bench's bar holder.

5) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

6) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

7) Sit on the bench

8) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

9) Grasp the bar with your hands shoulder-width apart

10) - with your palms facing down.

11) Your arms should be fully extended and resting on the pad.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the bar upward toward your chin, using your biceps.

3) ...until the bar nears your chin.

4) Once the bar touches your chin, squeeze your biceps and hold for a count of one second.

5) Then, inhale as you lower the bar

6) ...until your arms are lying straight across the pad.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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