10 Best Barbell Reverse Preacher Curl Alternatives for Limited Equipment

The Barbell Reverse Preacher Curl is done seated with a barbell. Ranked closest by our scoring: the Barbell Seated Close-grip Concentration Curl, Reverse Barbell Preacher Curls and the EZ Barbell Reverse Grip Preacher Curl. A harder version, the Barbell Curls Lying Against An Incline, is listed below as a progression rather than a swap.

Barbell Reverse Preacher CurlWatch the Barbell Reverse Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Reverse Preacher Curl

The steps for the Barbell Reverse Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  1. Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
  2. Keeping your upper arms stationary, exhale and curl the barbell upward while 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 and slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Seated Close-grip Concentration CurlPlay demonstration

    1. Barbell Seated Close-grip Concentration Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a close grip.

    • Barbell
    How to perform it
    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. Reverse Barbell Preacher Curls

    2. Reverse Barbell Preacher Curls

    95% match

    Biceps · Beginner · Isolation

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

    • Ez-barbell
    How to perform it
    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
  4. Barbell Curls Lying Against An Incline

    Progression

    4. Barbell Curls Lying Against An Incline

    91% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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. Barbell Lying Preacher CurlPlay demonstration

    5. Barbell Lying Preacher Curl

    91% match

    Biceps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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

How to Choose the Right Barbell Reverse Preacher Curl Substitute

Select a substitute based on equipment, pain, and target activation. If wrist pain is the limiter, pick a neutral-grip hammer curl and keep the thumb-up to reduce forearm pronation. If you lack a preacher bench but want isolation, use a cable with a low pulley and curl bar; cue a fixed elbow against your side and a controlled 2–3 second eccentric to maintain peak tension. For maximal brachioradialis engagement choose reverse-grip movements with a narrow grip and a firm wrist. Always prioritize strict form and progressive overload over load magnitude.

Barbell Reverse Preacher Curl FAQ

What muscles does Barbell Reverse Preacher Curl work?

The Barbell Reverse Preacher Curl primarily stresses the biceps brachii and the brachioradialis, with added forearm extensors working isometrically to stabilize the pronated wrist. The preacher bench fixes the elbow, increasing isolation of the distal biceps insertion during the concentric phase.

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