Barbell Reverse Curl
Muscles worked
Instructions
- 1Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3Slowly begin to bring the bar back to starting position as your breathe in.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Reverse Curl
The barbell reverse curl is a variation of the classic curl performed with an overhand grip (palms down), which shifts a good part of the work to the brachialis and forearms while still engaging the biceps. Standing with elbows fixed at your sides, you curl the bar up while contracting the target muscles before lowering it back under control. This reversed grip is particularly effective for building side-on arm thickness and strengthening grip, which directly benefits every pulling movement. It's a technical exercise that usually requires a lighter load than a standard curl.
check_circleBenefits
- check_circleStrengthens the brachialis and side-on arm thickness
- check_circleSignificantly builds grip strength
- check_circleEffectively complements standard underhand curls
lightbulbExecution tips
- lightbulbKeep your elbows fixed and close to your torso throughout
- lightbulbUse a lighter load than a standard curl to preserve technique
- lightbulbSqueeze hard for a second at the top of the movement
- lightbulbAvoid breaking the wrist to compensate for too heavy a load
warningCommon mistakes
- warningLoading too heavy and breaking wrist position
- warningUsing body momentum to lift the bar
- warningLetting the elbows drift forward
- warningNot controlling the bar on the way down
helpFrequently asked questions
Why does my forearm work so much on this exercise?expand_more
The overhand grip heavily engages the brachialis and forearm extensors alongside the biceps.
Should I use a lighter load than a standard curl?expand_more
Yes, the wrist position makes the movement more demanding, so reduce the load to maintain good technique.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.