Barbell Reverse Preacher Curl

1. Approach a preacher bench and place a loaded barbell on the holder in front of the bench.

2. Sit on the preacher bench with your chest against the pad and your feet flat on the floor for stability.

3. Grasp the barbell with an overhand grip (palms facing down) at shoulder width.

4. Slide your upper arms onto the sloped section of the preacher bench, with your armpits snugly against the top of the pad.

5. Make sure your elbows are fully extended but not locked, and the barbell is at arm's length.

6. Curl the barbell upwards towards your shoulders while keeping your upper arms stationary against the pad.

7. Squeeze your forearms and biceps hard at the top of the movement.

8. Slowly lower the barbell back to the starting position, controlling the weight on the way down.

9. Repeat for the desired number of repetitions.

10. Ensure that throughout the exercise, the movement comes primarily from the wrist and elbow joints, without involving the shoulders or back.

It's important to keep the movement controlled to avoid any momentum or swinging that could lead to injury or reduced effectiveness. Adjust the weight to your ability, ensuring you can perform the desired number of reps with good form.

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