10 Best Reverse Barbell Preacher Curls Alternatives for Limited Equipment

Reverse Barbell Preacher Curls are done seated with an EZ bar. Ranked closest by our scoring: the Dumbbell Reverse Preacher Curl, the EZ Barbell Close Grip Preacher Curl and EZ Barbell Seated Curls. A harder version, the EZ Barbell Reverse Grip Preacher Curl, is listed below as a progression rather than a swap.

Reverse Barbell Preacher Curls

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

How to Do Reverse Barbell Preacher Curls

The steps for Reverse Barbell Preacher Curls themselves, so you can judge how close each substitute below really is.

Biceps, with forearms · Ez-barbell · Beginner · Isolation

  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.

The 10 Best Reverse Barbell Preacher Curls Alternatives

10 substitutes, ranked by how closely each one matches Reverse Barbell Preacher Curls 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. Dumbbell Reverse Preacher CurlPlay demonstration

    1. Dumbbell Reverse Preacher Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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 Reverse Barbell Preacher Curls
    • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
    • Equipment: free weights, the same as Reverse Barbell Preacher Curls
    • Body position: seated, the same as Reverse Barbell Preacher Curls
  2. EZ Barbell Reverse Grip Preacher CurlPlay demonstration

    Progression

    2. EZ Barbell Reverse Grip Preacher Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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 Reverse Barbell Preacher Curls
    • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
    • Equipment: free weights, the same as Reverse Barbell Preacher Curls
    • Body position: seated, the same as Reverse Barbell Preacher Curls
  3. EZ Barbell Close Grip Preacher CurlPlay demonstration

    3. EZ Barbell Close Grip Preacher Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Ez-barbell
    How to perform it
    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 Reverse Barbell Preacher Curls
    • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
    • Equipment: free weights, the same as Reverse Barbell Preacher Curls
    • Body position: seated, the same as Reverse Barbell Preacher Curls
  5. Barbell Curls Lying Against An Incline

    5. Barbell Curls Lying Against An Incline

    96% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it 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 Reverse Barbell Preacher Curls
    • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
    • Equipment: free weights, the same as Reverse Barbell Preacher Curls
    • Body position: seated, the same as Reverse Barbell Preacher Curls

Why You Might Need a Reverse Barbell Preacher Curls Alternative

You might substitute Reverse Barbell Preacher Curls due to wrist pain from a rigid bar, lack of an EZ-bar, elbow irritation from repeated pronation, or simple training variety. Biomechanically, a pronated grip increases brachioradialis and brachialis involvement and can stress wrist extensors; swapping grips or tools shifts load between the biceps long head and forearm flexors. Choose alternatives that restore comfortable wrist alignment (cue: use neutral or supinated grips), preserve elbow isolation (cue: brace elbows on a pad), or allow progressive overload with safer joint angles.

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