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 Biceps Leg Concentration Curl, the Bodyweight Side Lying Biceps Curl and Biceps Narrow Pull-ups.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Reverse Preacher Curl
- Primary muscle
- Biceps
- Equipment
- Barbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Forearms
How to perform Barbell Reverse Preacher Curl
- Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
- Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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.
Best match 1. Biceps Leg Concentration Curl
73% match- Biceps
- Bodyweight
- Beginner
- Isolation
Pick this when you want an easier single-arm version that still works the biceps.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
- Body position: seated, the same as the Barbell Reverse Preacher Curl
2. Bodyweight Side Lying Biceps Curl
64% match- Biceps
- Bodyweight
- Beginner
- Isolation
Pick this when you want an easier version that works the biceps one side at a time.
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
3. Biceps Narrow Pull-ups
37% match- Biceps
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the biceps with bodyweight alone.
How to perform this exercise
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
4. Biceps Pull-up
37% match- Biceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: biceps, the same as the Barbell Reverse Preacher Curl
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
6. Bench Dips
36% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Barbell Reverse Preacher Curl
7. Elevator
34% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
8. Inverted Row
34% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
9. Inverted Row Bent Knees
34% match- Upper Back
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Reverse Preacher Curl
10. Elbow Lift - Reverse Push-up
33% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not seated
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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