The reverse grip preacher curl is an isolation exercise targeting the bicep, performed on a machine with an underhand grip. It emphasizes the bicep and also engages the forearms, using the preacher pad to stabilize the upper arms and minimize cheating.
Also Works
Forearms
How to Perform
1
Adjust the seat height and position yourself on the machine.
2
Grasp the handles with an underhand grip, palms facing up.
3
Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.
4
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
5
Pause for a moment at the top of the movement, squeezing your biceps.
6
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
7
Repeat for the desired number of repetitions.
Pro Tips
•Keep your wrists straight throughout the movement; don't let them flex or extend under load.
•Press your upper arms firmly into the pad and resist the urge to lift your elbows as the weight gets heavy.
•Squeeze at the top for a full second before lowering to maximize the peak contraction.
Common Mistakes
•Letting the wrists bend backward under the weight, which strains the wrist joint and reduces bicep engagement.
•Using momentum to swing the handles up rather than curling with controlled bicep contraction.
•Not fully extending at the bottom of each rep, which limits the stretch and reduces muscle activation.