EZ bar reverse preacher curl


Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Load an EZ curl bar and place it on the preacher bench.
  2. Sit on the preacher bench and rest the backs of your upper arms on the padded surface.
  3. Grasp the EZ curl bar with a shoulder-width pronated (overhand) grip.

Execution

  1. Keeping your elbows in and upper arms flat on the padded surface, exhale as you curl the EZ curl bar up to your shoulders.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you lower the EZ curl bar until your elbows are almost fully extended.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Adjust the seat so that the backs of your upper arms, from armpits to elbows, can remain flat on the padded surface throughout the movement.
  • Your brachioradialis is the target muscle of the EZ bar reverse preacher curl because when you pronate your wrist and position your elbow in front of your body, your biceps brachii is forced into a state of mechanical disadvantage, leaving the brachioradialis as the strongest elbow flexor and forcing it to make the biggest contribution.
  • As with all types of preacher curl, the long head of the biceps brachii is activated more than the short head because the long head is more stretched in this position and can therefore make more of a contribution to the curl.
  • As with all reverse curl exercises, the EZ bar reverse preacher curl is great for building both the forearm and the upper arm.
  • See also the EZ bar reverse curl and the dumbbell reverse preacher curl.

EZ bar reverse preacher curl video

Sources


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