The Pews-Bound Reverse Arm Fold

Trail Log · Movement Breakdown

Take the reverse curl concept and apply it to the preacher bench, and you've got an exercise that isolates your biceps and brachialis with zero opportunity for cheating while simultaneously working your forearms harder than they've ever worked before. It's like sending your arms to boarding school — very structured, very disciplined, and very effective.

You grip an EZ bar at shoulder width with your palms facing down — that's the pronated, reverse grip that makes this exercise so distinctively challenging. Place the upper portion of both arms against the preacher bench pad and extend your arms fully. You're locked in now; there's no escape, no cheating, and no momentum to save you. Just you, the bar, and a very honest assessment of your arm strength.

Curl the weight up until your biceps are fully contracted and the bar reaches shoulder height, squeezing hard for a full second at the top. The preacher bench ensures that every ounce of work comes from your arm muscles with no assistance from your back, shoulders, or ego. Then lower the bar slowly until your arms are fully extended and your biceps are stretched to their limit. The reverse grip means your forearms are working overtime, making this a dual-purpose exercise that builds both arm size and grip strength. It's not as glamorous as a regular preacher curl, and you'll have to use less weight, but the results speak for themselves — thicker arms, stronger forearms, and the kind of grip that opens any jar on the first try.