Biceps exercise · barbell
Barbell Reverse Preacher Curl
The barbell reverse preacher curl is a barbell exercise that targets the biceps, with the forearms assisting.
How to do the barbell reverse preacher curl
- Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
- Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every barbell exercise.
