EZ-Bar Reverse-Grip Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique from other preacher Curl exercises. Here is how: you use a reverse grip. This type of grip engages your brachioradialis | as well as your biceps. You also use an EZ-bar when performing this exercise. Using the bar allows you to lift heavier weight than you could | if you were performing a preacher curl with dumbbells. Lifting heavier weight increases the strength of your biceps. The EZ bar also places your hands at an angle | that engages and develops the short head of the 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 with your upper arms lying along the length of the pad.

3) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.

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

5) Sit on the seat.

6) Place armpits snugly against the top of the pad with your upper arm resting along the length of the pad.

7) Place your elbows shoulder-width apart.

8) Reach down and grasp the bar with your hands shoulder-width apart - with your palms facing downward.

9) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you flex your biceps while curling the EZ Curl Bar upward toward your chin

3) ...keeping your palms facing away from your body,

4) Once the dumbbells touch your chin, squeeze your biceps and hold this position for a count of one second.

5) Exhale as you lower the EZ Curl Bar

6) ...until your arms are completely straight and lying 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.

Keep your palms facing away from your body.

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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