10 Alternatives to EZ Barbell Reverse Grip Preacher Curl for Biceps

Ranked EZ Barbell Reverse Grip Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell Reverse Grip 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.

1. Best match

   

   1. Reverse Barbell Preacher Curls

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
2. Play demonstration

   2. Dumbbell Reverse Preacher Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   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. Hold a dumbbell in each hand with an underhand grip, palms facing up.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
   4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbells 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
3. 

   3. Seated Dumbbell Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
   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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
4. 

   4. Seated Dumbbell Inner Biceps Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
   3. While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
   4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   5. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
   6. 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
5. Play demonstration

   5. Dumbbell Peacher Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. This will be your starting position.
   4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   8. 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
6. Play demonstration

   6. Dumbbell Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
   2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
7. Play demonstration

   7. EZ Barbell Close Grip Preacher Curl

   95% 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
8. Play demonstration

   8. EZ Barbell Seated Curls

   95% 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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
9. 

   9. Barbell Curls Lying Against An Incline

   95% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   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 EZ Barbell Reverse Grip Preacher Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
   • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl
10. Play demonstration

    10. Barbell Lying Preacher Curl

    95% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    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 EZ Barbell Reverse Grip Preacher Curl
    • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Preacher Curl
    • Equipment: free weights, the same as the EZ Barbell Reverse Grip Preacher Curl
    • Body position: seated, the same as the EZ Barbell Reverse Grip Preacher Curl