What you'll gain

Builds the brachialis to add thickness underneath the biceps.
Strengthens the forearm extensors and grip.
Improves wrist stability for pulls, presses, and curls.

Step-by-Step Instructions

1
Set the preacher bench so the top pad sits just under your armpits with your chest pressed firmly against it.
2
Grip the EZ bar at the inner-angled grips with your palms facing down and arms extended down the pad.
3
Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms locked in place.
4
Squeeze the top of the rep with your wrists held neutral, feeling the work in the forearms and outer biceps.
5
Lower the bar slowly over 2 to 3 seconds until your arms are nearly straight at the bottom of the rep.
6
Stop just short of full lockout to keep constant tension, then curl the bar back up for the next rep.

Common Mistakes

Letting the wrists bend backward under load, which strains the wrist joints and cuts the lift short.
Going too heavy with a reverse grip, where forearm strength gives out long before the biceps do.
Pulling the elbows back off the pad mid-rep, swapping isolation for shoulder cheating.
Skipping the stretch at the bottom by stopping the rep early, which leaves growth on the table.

About This Exercise

The EZ bar reverse preacher curl flips the grip on a classic preacher curl so your palms face down. That single change shifts the load off the main bicep belly and onto the brachialis (the muscle underneath the bicep), the forearm, and the wrist extensors. The result is fuller-looking upper arms and stronger, thicker forearms in one movement. For an app or course, this is a smart inclusion in any advanced arm program. It's the kind of accessory that separates a starter library from a thorough one. Use it as a finisher piece in arm-day flows or as the targeted accessory in a forearm- and grip-focused track. Pair with a standard preacher curl for a complete bicep teaching pair.

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