10 Best Barbell Reverse Preacher Curl Alternatives for Limited Equipment

Ranked Barbell Reverse Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Seated Close-grip Concentration Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   The same equipment, taken with a close grip.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
   2. Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
   4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
2. 

   2. Reverse Barbell Preacher Curls

   95% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
   2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
   3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
   4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
3. Play demonstration

   3. EZ Barbell Reverse Grip Preacher Curl

   94% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
4. 

   Progression

   4. Barbell Curls Lying Against An Incline

   91% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
   2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
   3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
5. Play demonstration

   5. Barbell Lying Preacher Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
6. Play demonstration

   6. Barbell Preacher Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
7. Play demonstration

   7. EZ Barbell Close Grip Preacher Curl

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
   2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
   3. Slowly curl the barbell towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
8. Play demonstration

   8. EZ Barbell Seated Curls

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
   4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the ez barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: seated, the same as the Barbell Reverse Preacher Curl
9. Play demonstration

   9. Barbell Reverse Curl

   90% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
   2. Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
   3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
   • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
10. Play demonstration

    10. Barbell Standing Reverse Grip Curl

    87% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Barbell Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
    • Equipment: free weights, the same as the Barbell Reverse Preacher Curl
    • Body position: standing, not seated