Reverse Barbell Preacher Curls can be a great exercise for strengthening your muscles of the biceps brachialis, biceps, and brachioradialis. Although you’ll have to lift less weight than when performing a traditional sitting preacher curl and it’s a great exercise for developing your brachioradialis, can be an excellent exercise for building strong forearms.
Reverse Barbell Preacher Curls is an alternative to the traditional biceps curl but instead of gripping it using your palms facing upwards, the palms are downwards. Incorporating this exercise into your workout routine will aid in building strong, toned arms.
When you perform a Reverse Barbell Preacher Curls, you could use an EZ curl bar or straight barbell, similar to an Olympic bar. Don’t believe that you’re able to lift the same weight as what you can lift with an underhand grip. The simple answer is that it’s not possible. Begin with about 50% of the weight is typically used for a normal barbell curl, and do 8 repetitions. Obviously, you can up the weight after an exercise or two, but it’s crucial to ensure that you are doing the right thing and it’s best to use a lighter weight at first.
Instructions for the Reverse Barbell Preacher Curls
- Use an EZ-bar by using shoulders wide and hands down (pronated) hold.
- Place the upper part of both hands on the top of the preacher’s bench, and keep both arms extended. This is your starting point.
- When you exhale and exhale, use your biceps to lift the weight until your biceps are completely engaged and your barbell sits at shoulder height. Press the biceps with your biceps for a moment in an extended position.
- While breathing in as you breathe in, gradually decrease the barbell till your arms are fully extended and your biceps are stretched to the max.
- Repeat the exercise for the recommended number of repetitions.
- Try to keep your elbows a little closer while you curl. This will boost the contraction of your brachialis at a high point of motion. Imagine you are rotating your arms to the side as you pull the bar upwards.
- Relax your wrists as you reach the top of your curl. Do this while lifting your elbows until they’re straightforward. This will be similar to the position of your arm that you would use in front squats. It will be easier to get a more efficient contracting of the brachialis muscles in this manner.
- The muscles that are targeted by this Reverse Barbell Preacher Curls are brachialis and biceps brachii. The brachialis muscle is not easily visible muscle since it’s concealed under the biceps. It serves as a structural connection between the upper arm bones and the forearm and is the primary movement when the elbow is bent.
- Reverse Barbell Preacher Curls is frequently used to aid in the recovery process for biceps injuries but not until about three months after injury. In daily life, this workout can assist in tasks such as cleaning up a vacuum much easier to handle.
- Builds forearms more than underhand curl variations
- Builds biceps thickness and brachialis size
- Great high-rep finishing move for arms day
Also, check Alternate Hammer Curl