Reverse Barbell Preacher Curls

How to perform

1. 01Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
2. 02Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
3. 03As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
4. 04As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
5. 05Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.