Barbell Reverse Preacher Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Reverse Preacher Curl is an isolation exercise designed to target the biceps while also engaging the forearms, particularly the brachioradialis. Performed on a preacher bench, it requires a barbell held with an overhand grip, which emphasizes the forearm muscles more than a standard curl. The exercise involves keeping the elbows and upper arms stationary against the bench while slowly lowering the barbell toward the forearms and then curling it back up. This controlled movement ensures maximal tension on the biceps throughout the range of motion, promoting muscle growth and forearm strength, while minimizing the involvement of other muscle groups.
How to Perform
Position yourself on a preacher bench so that your chest rests firmly against the pad and your arms stretch out over the bench, gripping a barbell with an overhand (pronated) hold.
Gradually lower the barbell toward your forearms in a controlled manner, ensuring that your elbows remain fixed and close to the pad.
At the bottom of the motion, briefly pause to maintain tension on the biceps and forearms.
Slowly lift the barbell back to the starting position, focusing on contracting the biceps rather than using momentum.
Continue this motion for your chosen number of repetitions, maintaining smooth, deliberate movements throughout.
Keep your upper arms and elbows stable at all times, and concentrate on letting the biceps and forearm muscles do the work.
Avoid jerking the weight or leaning backward, as this reduces effectiveness and can strain the joints.
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Tips
Choose a weight that allows controlled movement throughout the full range of motion.
Maintain a slow and deliberate tempo to maximize tension on the biceps and forearms.
Keep your elbows pinned to the pad to prevent cheating or using shoulder momentum.
Focus on the contraction of the biceps at the top rather than just moving the barbell.
Avoid letting the barbell drop too quickly to reduce strain on the elbows and forearms.
Use a slightly narrower or standard shoulder-width grip to target the brachioradialis effectively.
Ensure your wrists stay neutral and avoid excessive bending to protect the joints.
Incorporate this exercise as part of a balanced arm routine to strengthen both biceps and forearms evenly.
How Not to Perform
Do not use momentum by swinging your body or leaning backward, as this shifts focus away from the biceps.
Avoid lifting a weight that is too heavy, which can cause elbow strain and reduce muscle engagement.
Do not let your elbows flare out or move off the pad, because it decreases tension on the target muscles.
Avoid rapid, uncontrolled lowering of the barbell, which can stress the joints and forearms.
Do not bend your wrists excessively; keep them neutral to prevent strain.
Avoid partial repetitions that do not fully stretch and contract the biceps.
Do not shrug your shoulders or involve your traps, as this reduces effectiveness for the biceps and forearms.
Avoid locking out at the bottom aggressively; maintain slight tension to keep the muscles engaged.
Do not neglect proper breathing; hold your breath during lifts, which can raise blood pressure and reduce performance.
Avoid neglecting focus on the biceps; mindlessly moving the bar wastes energy and limits growth.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
