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Reverse Preacher Bench Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps
Secondary Muscles Worked: Forearms

Working the biceps and forearms, the Reverse Preacher Bench Curl exercise is particularly great for developing mass and power on top of the forearm. Using a Preacher Bench, the movement can be executed a lot easier than when using free weights. This is a great starting point in training your forearms and biceps.

Reverse Preacher Bench Curls - Exercise Workout & Technique

  • Take a seat at the preacher bench and adjust it so that you can safely and comfortably extend your arms over it.
  • Grasp the barbell at shoulder-width apart, your palms facing downwards and your thumbs wrapped around the bar.
  • Extend your arms over the preacher bench.
  • Exhale and draw the weight up, locking your elbows in the same position throughout.
  • Contract the biceps at the top of the movement and hold.
  • Inhale and bring the barbell down to the starting position maintaining control throughout.
  • Repeat for the desired repetition range.

Reverse Preacher Bench Curls - Tips & Safety

  • Don’t swing your body throughout the movement.
  • Keep your elbows firmly placed in the same position throughout.

Reverse Preacher Bench Curls - Alternatives

  • Try Standing Reverse Bicep Curls to vary your training.
  • Try using different bars such as the Ezy-Bar and different width grips to work different areas of the bicep and to broaden your training program.
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