reverse grip preacher curl
Overview of the exercise
The reverse grip preacher curl exercise is a fantastic way to target and strengthen your forearms. This exercise primarily targets the brachioradialis muscle, which is responsible for flexing the forearm at the elbow joint. With the reverse grip, you’ll be working your biceps, forearms, and wrists to develop impressive strength and definition.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Biceps
Instructions:
Performing the reverse grip preacher curl exercise is a relatively straightforward process. Here’s a step-by-step guide to help you get started:
- Set up the preacher bench: Begin by adjusting the height of the preacher bench so that your armpits sit comfortably on the pad. Your arms should be fully extended, and your feet should be flat on the ground.
- Grasp the barbell: With a pronated grip. Keep your hands shoulder-width apart, and make sure your grip is secure.
- Curl the bar: Slowly lift the barbell towards your shoulders while keeping your elbows tight against the bench. Squeeze your biceps at the top of the curl and hold the contraction for a few seconds.
- Lower the bar: Lower the bar back down to the starting position, keeping your elbows against the bench the entire time. Repeat the exercise for your desired number of reps.
Reverse Grip Preacher Curl Tips
- Start with a light weight: When starting out with this exercise, it’s important to begin with a weight that’s appropriate for your strength level. Choose a weight that allows you to perform the exercise with proper form, without straining or feeling too fatigued.
- Keep your wrist stable: Throughout the exercise, be sure to keep your wrist stable and avoid any unnecessary movement. This will help you focus on working the muscles in your forearms and prevent any potential injury.
- Focus on the movement: Pay attention to the movement of your wrist and forearm as you perform the exercise. Slowly curl your wrist up and down, keeping your movements smooth and controlled.
