Barbell Reverse Preacher Curl

Intermediate

Biceps

Barbell

Barbell Reverse Preacher Curl turns heavy bilateral barbell loading into strength you can feel outside the gym — a step up once the basics feel easy.

How to do 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.

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Barbell Reverse Preacher Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Reverse Preacher Curl Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Barbell Reverse Preacher Curl

Easier progression

Dumbbell Zottman Preacher Curl

Harder progression

Kettlebell Bottoms Up Clean From The Hang Position

Swap Barbell Reverse Preacher Curl For

Dumbbell Alternate Hammer Preacher Curl

Cable Drag Curl

Weighted Standing Curl

Barbell Reverse Preacher Curl — Frequently Asked Questions

How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Preacher Curl work?

The Barbell Reverse Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Reverse Preacher Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Preacher Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Reverse Preacher Curl?

Try the Dumbbell Alternate Hammer Preacher Curl, Cable Drag Curl or the Weighted Standing Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.