EZ Bar Reverse Preacher Curl

A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher.

Arms Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Set the preacher bench so the top pad sits just under your armpits with your chest pressed firmly against it.
Grip the EZ bar at the inner-angled grips with your palms facing down and arms extended down the pad.
Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms locked in place.
Squeeze the top of the rep with your wrists held neutral, feeling the work in the forearms and outer biceps.
Lower the bar slowly over 2 to 3 seconds until your arms are nearly straight at the bottom of the rep.
Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.