5 Alternatives to EZ Barbell Reverse Grip Preacher Curl for Biceps

If you can’t perform the EZ bar reverse-grip preacher curl, use movements that reproduce the preacher bench angle and pronated loading: dumbbell reverse preacher curls, cable reverse curls, hammer preacher curls, band reverse curls, or pronated inverted rows. Keep elbows pinned to the pad and control the eccentric to emphasize brachialis and brachioradialis activation.

Original Exercise: EZ Barbell Reverse Grip Preacher Curl

EZ Barbell Reverse Grip Preacher Curl
Primary Muscle
Biceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms
How to Perform EZ Barbell Reverse Grip Preacher Curl
  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.

Ranked EZ Barbell Reverse Grip Preacher Curl Alternatives

Best Match
Reverse Barbell Preacher Curls

1. Reverse Barbell Preacher Curls

99.2% Match
Biceps Ez-barbell Beginner Isolation
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.
Dumbbell Reverse Preacher Curl

2. Dumbbell Reverse Preacher Curl

99.2% Match
Biceps Dumbbell Intermediate 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. 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.
Seated Dumbbell Curl

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.
Seated Dumbbell Inner Biceps Curl

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.
Dumbbell Peacher Hammer Curl

5. Dumbbell Peacher Hammer Curl

95.4% 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.
Dumbbell Preacher Curl

6. Dumbbell Preacher Curl

95.4% 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.
Ez Barbell Close Grip Preacher Curl

7. Ez Barbell Close Grip Preacher Curl

95.2% 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.
Ez Barbell Seated Curls

8. Ez Barbell Seated Curls

95.2% 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.
Barbell Curls Lying Against An Incline

9. Barbell Curls Lying Against An Incline

95.2% 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.
Barbell Lying Preacher Curl

10. Barbell Lying Preacher Curl

95.2% 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.

Why You Might Need a EZ Barbell Reverse Grip Preacher Curl Alternative

You might substitute the EZ bar reverse-grip preacher curl because of wrist pain from a fixed barbell grip, lack of an EZ bar, or to manage elbow irritation produced by heavy pronated loading. Reverse-grip preacher curls bias the brachialis and brachioradialis due to forearm pronation and reduced supination torque; alternatives let you preserve that line of pull while adjusting load, grip, or stability. For example, a cable reverse curl keeps constant tension and lets you change handle width; a dumbbell reverse preacher curl enables neutral wrist alignment to reduce ulnar deviation. Cue: maintain vertical forearms at the top and avoid wrist extension to keep stress on the elbow flexors rather than the wrist extensors.

How to Choose the Right Substitute

Select a substitute based on joint tolerance, equipment, and the muscle emphasis you want. If you need to reduce wrist torque, choose dumbbell reverse preacher curls and keep the wrist neutral; if you want constant tension, pick cable reverse curls and pull with the forearm vertical. For greater brachialis emphasis, use hammer-style preacher curls with palms neutral; for more biceps brachii long-head work, pick supinated incline dumbbell curls. Also consider unilateral options for strength imbalances and banded variations for higher-rep metabolic work. Cue: keep the upper arm fixed against the pad and limit shoulder involvement to isolate elbow flexors effectively.

Frequently Asked Questions

What muscles does EZ Barbell Reverse Grip Preacher Curl work?

The reverse-grip (palms-down) preacher curl preferentially targets the brachialis and brachioradialis while still recruiting the biceps brachii. Because the forearm is pronated, the biceps' supination role is reduced and elbow flexion force shifts to deeper elbow flexors; keep the forearms vertical to maximize that loading pattern.

What is the best bodyweight alternative to EZ Barbell Reverse Grip Preacher Curl?

A pronated (overhand) narrow inverted row performed with elbows close to the body replicates the pronation and elbow-flexion emphasis without external load. Cue: set the bar low, keep the body rigid, pull the chest to the bar with forearms vertical at the top to increase brachialis and brachioradialis activation.

Can I build muscle without doing EZ Barbell Reverse Grip Preacher Curl?

Yes, you can build biceps and brachialis mass with many substitutes as long as you apply progressive overload and maintain isolation mechanics. Use heavier dumbbell reverse preacher curls, cable reverse curls, or hammer preacher curls while keeping the upper arm fixed and controlling the eccentric to stimulate hypertrophy.

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