Reverse Barbell Preacher Curls

This preacher curl variation uses a palms-down grip to isolate the biceps and forearms through a strict range of motion.

Instructions

1. Hold an EZ curl bar with a shoulder-width, palms-down (pronated) grip.
2. Sit at a preacher bench with your upper arms resting fully on the pad.
3. Curl the bar upward using just your elbows, keeping your upper arms still.
4. At the top, squeeze your biceps before lowering slowly.
5. Lower the bar back to full extension without losing control.
6. Repeat for the desired number of repetitions.