Reverse-Grip Preacher Curl

Setup

1. 01Set the seat so the armpits sit snug over the preacher pad.
2. 02Lay the upper arms flat with elbows at the machine pivot.
3. 03Grip the handles overhand, palms facing down, about shoulder width.
4. 04Sit tall with the chest on the pad and wrists held straight.

Execution

1. 01Curl the handles up by bending the elbows through the fixed arc.
2. 02Keep the knuckles pointing up and the wrists rigid the whole way.
3. 03Pause briefly at the top contraction.
4. 04Lower slowly to a near full extension at the bottom.

Checkpoints

• -Wrists stay straight and locked; no flexing to help the weight up.
• -Upper arms stay flat on the pad through the full range.
• -The overhand grip stays even; the bar of the handles does not tilt.
• -The torso stays against the pad without rocking.

Common mistakes

• -Breaking at the wrists, which shifts stress off the forearms and into the joint.
• -Loading as heavy as a supinated curl; the reverse grip is meaningfully weaker.
• -Bouncing out of the bottom stretch.
• -Lifting the elbows off the pad at the top.