Barbell Reverse Preacher Curl

bicepsupper armsbarbell

Matutunan kung paano gawin ang Barbell Reverse Preacher Curl nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Biceps, na may secondary emphasis sa Forearms.

Barbell Reverse Preacher Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Reverse Preacher Curl

Sundin ang mga hakbang na ito para maisagawa ang Barbell Reverse Preacher Curl nang may tamang form:

  1. 1Umupo sa isang preacher bench na may dibdib laban sa pad at nakaextenso nang diretso pababa ang mga braso, hawak ang barbell gamit ang overhand grip.
  2. 2Habang nakatigil ang mga upper arm, huminga palabas at i-curl ang barbell pataas habang kinukontrata ang mga biceps.
  3. 3Patuloy na itaas ang barbell hanggang maging fully contracted ang mga biceps at nasa shoulder level na ang barbell.
  4. 4Hawakan ang contracted na posisyon sa sandaling huminto habang pinipiga ang mga biceps.
  5. 5Huminga at dahan-dahang ibaba ang barbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Barbell Reverse Preacher Curl

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
barbell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Barbell Reverse Preacher Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Reverse Preacher Curl?

Ang Barbell Reverse Preacher Curl ay pangunahing nagta-target sa iyong Biceps. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Barbell Reverse Preacher Curl?

Ang Barbell Reverse Preacher Curl ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Reverse Preacher Curl nang may tamang form?

Simulan sa pamamagitan ng Umupo sa isang preacher bench na may dibdib laban sa pad at nakaextenso nang diretso pababa ang mga braso, hawak ang barbell gamit ang overhand grip. Habang nakatigil ang mga upper arm, huminga palabas at i-curl ang barbell pataas habang kinukontrata ang mga biceps. Patuloy na itaas ang barbell hanggang maging fully contracted ang mga biceps at nasa shoulder level na ang barbell. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Reverse Preacher Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Barbell Reverse Preacher Curl?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Barbell Reverse Preacher Curl best for?

The Barbell Reverse Preacher Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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