Are you struggling to target your biceps effectively during your workout routine? Are you looking for a new exercise that will challenge your arms in a different way? Look no further than the barbell reverse preacher curl. It’s no secret that the regular preacher curl can leave much to be desired when it comes to bicep engagement. This is often due to poor form and improper weight selection. However, the barbell reverse preacher curl is an excellent alternative that can help activate those stubborn bicep muscles. In this post, we’ll break down this exercise step-by-step, so you can add it to your routine and start seeing results in no time.
Barbell Reverse Preacher Curl Summary
- Primary Muscles: Wrist Extensors
- Secondary Muscles: Biceps Brachii
- Equipment: Barbell and Preacher Curl Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Barbell Reverse Preacher Curl Instructions
- Sit down on a preacher bench and place the back of your triceps on the pad.
- Grasp your curl bar with an over-hand, thumbs together, shoulder-width grip.
- Now, curl the barbell up until your forearms are vertical.
- Then, lower the bar down until you have fully extended your arms on the pad.
- Repeat your reverse grip preacher curls until you have completed a full set.
Video Tutorial
Barbell Reverse Preacher Curl Muscles
Target (Agonist)
- Wrist Extensors
Synergists
Dynamic Stabilizers
- None
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Barbell Reverse Preacher Curl
The Barbell Reverse Preacher Curl is an effective exercise for strengthening the wrist extensors, which are responsible for extending the wrist. This exercise can help improve grip strength, which is an important factor in many sports and activities. Additionally, strong wrist extensors can help to reduce the risk of developing carpal tunnel syndrome, a condition caused by repetitive motion. Finally, this exercise can help increase overall upper arm strength, which can be beneficial for everyday activities such as carrying groceries or lifting weights.
Tips for Performing Barbell Reverse Preacher Curl
Once you have the basics of the barbell reverse preacher curl down, it’s time to take your technique to the next level. To make sure you’re getting the most out of your workout, here are a few tips and tricks that will help you maximize your gains.
- Workout In A Place Where You Will Be Able To Look At Your Technique In A Mirror. You are looking to find a way to always keep excellent technique for every single rep, so as to accomplish this you should have a way to see and correct yourself.
- Slow Down All Movement To About 5 Seconds For Every Contraction And The Same For The Extension, To Boost Your Training. So that you will generate bulk you need to increase the time under stress of your primary muscles. Slowing down your lift will boost the time under tension. Multiple research papers have proven that just under 6 seconds of contraction and extension is the ideal time to provide optimum benefit for creating muscle mass. You should incorporate this method on occasion, but not whenever you exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to remember that proper form and technique are essential when performing the barbell reverse preacher curl. To ensure that you get the most out of your workout and avoid any potential injury, here is a list of some common mistakes to avoid when doing this exercise.
- You’ll Do Better To Not Bypass Your Cooldown. You could have much longer recovery time and even more soreness if you omit your cooldown.
- Avoid The Urge To Forget About Rest Times. Over-training might in fact help make you weaker in lieu bigger.
- Stop Trying To Execute The Exact Same Exercises Each And Every Occasion. When you do the same exercise every exercise session ones muscles are going to be conditioned to complete that solitary physical exercise good, but you will plateau quicker.
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Variations and Complementary Exercises
In addition to the Barbell Reverse Preacher Curl, there are several variations, complementary, or alternative exercises that can be used to target similar muscles. These exercises can be used to increase the difficulty level of the workout and create a more comprehensive routine. Below is a list of suggested exercises.
Barbell Reverse Curl
The Barbell Reverse Curl is a great complementary or alternative exercise to the Barbell Reverse Preacher Curl. It is an isolation exercise that targets the brachioradialis, a muscle in the forearm. This exercise is done by holding a barbell in an underhand grip, arms extended and palms facing up. Then, curl the barbell up towards the chest while keeping the elbows close to the body. The Barbell Reverse Curl is an effective exercise for developing strength and size in the forearms and can be used as an alternative to the Barbell Reverse Preacher Curl to target the same muscles.
Wrist Roller Forearms
The Wrist Roller Forearms exercise is a great complementary or alternative exercise to the Barbell Reverse Preacher Curl. It works the same muscles as the Barbell Reverse Preacher Curl, but in a different way. This exercise requires you to use your wrist to rotate a weight up and down a handle, and you can use either a barbell or a dumbbell for this exercise. This exercise targets the muscles of the lower arms and forearms, including the brachioradialis, extensor carpi radialis longus, and flexor carpi ulnaris. It’s an excellent choice for strengthening your grip and improving your forearm strength.
Standing Dumbbell Zottman Preacher Curl
The Standing Dumbbell Zottman Preacher Curl is a great complementary or alternative exercise to the Barbell Reverse Preacher Curl. This exercise is performed by standing with dumbbells in each hand, and then curling up the weights until your elbows are at 90-degree angles. From here, you rotate your wrists so that your palms face down and then lower the weights back to the starting position. This exercise is great for targeting the biceps and forearms, as it incorporates both flexion and rotation. It also works the brachialis and brachioradialis, helping to create a more balanced development of the arms.
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Seated Dumbbell Revers Grip Concentration Curl
The Seated Dumbbell Reverse Grip Concentration Curl is a great complement or alternative to the Barbell Reverse Preacher Curl exercise. It helps to target the biceps and forearms, while also providing an effective isolation exercise. The seated position helps to keep the back straight and minimizes the use of momentum. To perform this exercise, sit on a bench with your feet flat on the floor and hold a dumbbell in each hand, palms facing up. Keeping your elbows close to your body and your upper arms stationary, slowly curl the dumbbells up until they reach shoulder level. Slowly lower the dumbbells back to the starting position and repeat. This exercise is an effective way to build strength and muscle in the biceps and forearms, and can be used as a complement or alternative to the Barbell Reverse Preacher Curl.
EZ Bar Reverse Grip Preacher Curl
The EZ Bar Reverse Grip Preacher Curl is a great alternative or complementary exercise to the Barbell Reverse Preacher Curl. This exercise requires you to hold an EZ bar with an overhand grip and the palms facing away from your body. You then place your upper arms on a preacher curl bench and lower the bar towards your chest, making sure to keep your elbows tucked in and your back straight. This exercise allows you to increase the range of motion and focus on contracting your biceps from a different angle. It also helps to increase the time under tension and challenge your muscles in a different way.
EZ Bar Reverse Grip Curl
The EZ Bar Reverse Grip Curl is a great complementary or alternative exercise to the Barbell Reverse Preacher Curl. This exercise is performed by gripping the EZ Bar with an overhand grip and then curling it up towards your shoulder. This exercise targets the biceps and forearms while also engaging the core and shoulder muscles. The reverse grip helps to focus on the biceps and creates more tension in the muscles. It is an effective exercise for developing strength, power and size in the biceps and forearms.
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Opposing Complementary Exercises
In order to maximize the benefits of the Barbell Reverse Preacher Curl, it is important to incorporate exercises that work opposing muscle groups. By doing so, you will help ensure that your workout is well-balanced and that your entire body is receiving an effective workout. Below are several exercises that can be used to complement the Barbell Reverse Preacher Curl.
Dumbbell Behind Back Finger Curl
The Dumbbell Behind Back Finger Curl is a great complementary exercise to the Barbell Reverse Preacher Curl. This exercise focuses on the brachioradialis muscles of the forearm, while the Barbell Reverse Preacher Curl works the biceps. By working the opposing muscle group, this exercise helps to keep the forearms balanced and prevents muscular imbalances that can lead to injury. This exercise can also help to improve grip strength and is an ideal choice for those looking to add more variation to their workout routine.
Dumbbell Finger Curls
Dumbbell Finger Curls are an excellent complementary exercise to Barbell Reverse Preacher Curls. This exercise focuses on the flexor muscles of the forearm and works them in a different way than Barbell Reverse Preacher Curls. Whereas Barbell Reverse Preacher Curls work the extensor muscles of the forearm, Dumbbell Finger Curls involve the flexor muscles and are best used in combination with the reverse preacher curl. This combination helps to ensure that both muscle groups are being worked evenly, thus helping to create a balanced arm.
Smith Machine Wrist Curl
The Smith Machine Wrist Curl is a great exercise to complement the Barbell Reverse Preacher Curl. This exercise primarily works the flexor muscles of the forearm, while the Barbell Reverse Preacher Curl works the extensor muscles. The Smith Machine Wrist Curl targets the flexors by having the user sit in a seated position and grasp the bar with an overhand grip. The user then curls their wrist up and down, making sure to keep the elbows stationary. This exercise helps build the strength and size of the forearms and is an excellent way to add variety to your workout routine.
Rev Up Your Arm Workout with Barbell Reverse Preacher Curls
If you’re looking to switch up your arm workout and break through that plateau, try incorporating barbell reverse preacher curls into your routine. This exercise targets the brachialis muscle, which lies underneath the bicep and is often neglected in traditional bicep curl exercises. By strengthening the brachialis, you’ll not only enhance the appearance of your arms, but also improve your grip strength and overall functional fitness. Give barbell reverse preacher curls a try and add a new challenge to your arm day routine.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
