Start
End
Reverse Barbell Preacher Curls
كيرل سكوت بالبار بقبضة أمامية
Target Muscles
Blue = primary · Gray = secondary
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- 1
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
- 2
Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
- 3
As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
- 4
As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
- 5
Repeat for the recommended amount of repetitions.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
