FitCi
Reverse Barbell Preacher Curls is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit at a preacher bench and grip the bar (preferably an EZ bar) overhand
- Rest your upper arms on the pad
- Curl the bar toward your shoulders
- Feel the top of your forearms contracting at the top
- Lower under control to full length
Coaching tip
The overhand grip targets the brachioradialis and forearms; use noticeably less weight than a regular preacher curl.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Dumbbell Biceps Curl, Hammer Curl, Incline Dumbbell Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.