How to Do Close Grip Reverse Preacher Curls

Master the Reverse Preacher Curl with a close grip to build thicker arms and stronger forearms using our expert, step-by-step guide.

How to Perform

  1. Adjust the preacher bench height so your armpits rest comfortably against the top of the pad while your chest remains upright.
  2. Grip the inner curves of the SZ-bar with a narrow, overhand pronated grip so your palms are facing away from your body.
  3. Extend your arms fully across the pad while keeping a slight bend in your elbows at the bottom to maintain constant tension.
  4. Curl the bar toward your chin by contracting your biceps and forearms while keeping your elbows glued to the pad.
  5. Squeeze the muscles at the peak of the movement for one second without letting the bar touch your shoulders.
  6. Lower the weight slowly under control back to the starting position to maximize the eccentric phase of the lift.

Common Mistakes

  • Flaring the elbows outward away from the preacher pad.
  • Using a loose grip which reduces forearm muscle recruitment.
  • Leaning back to use momentum rather than isolated muscle contraction.
  • Resting the bar at the top of the movement which removes tension.

Muscles Worked

Primary movers

  • Biceps

Stabilizers

  • Brachialis
  • Brachioradialis
  • Forearms

Related Guides

Biceps · Arms