Reverse-Grip Preacher Curl

A pronated grip on the preacher: it emphasises the brachialis and the forearm extensors.

• Isolation
• Barbell
• Beginner

How to do it

• Palms down on the EZ bar
• Curl up contracting without moving your elbows
• Lower slowly, resisting

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using too much weight and breaking at the wrist
• Swinging to lift

Muscles worked

Primary

• Forearm
• Biceps

Alternatives

• Hammer Curl
• Reverse Wrist Curl (extensors)