IsolationBarbell
Reverse Grip Barbell Preacher Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a preacher bench with upper arms on the pad
- Grasp a barbell with overhand grip (palms facing down)
- Keep your upper arms firmly against the pad
- Start with arms fully extended
- Curl the barbell up toward your shoulders
- Maintain overhand grip throughout the movement
- Squeeze forearms and brachioradialis at the top
- Slowly lower back to full extension with control
💡Coaching Cues
- ✓
Upper arms stay on pad
- ✓
Overhand grip throughout
- ✓
Full extension at bottom
- ✓
Curl to shoulders
- ✓
Squeeze at top
- ✓
Control descent
⚠️Common Mistakes
- ✗
Lifting upper arms off pad
- ✗
Losing overhand grip
