Target Muscle

    Biceps

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsBarbell

    Barbell Reverse Curl

    The barbell reverse curl is an exercise targeting the bicep and forearms, performed by curling a barbell with an overhand grip.

    Also Works

    Forearms

    How to Perform

    1. 1

      Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.

    2. 2

      Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.

    3. 3

      Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.

    4. 4

      Hold the contracted position for a brief pause as you squeeze your biceps.

    5. 5

      Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Use an overhand (pronated) grip with your thumbs on top to target the brachioradialis and brachialis in addition to the biceps.
    • •Keep your wrists straight and rigid throughout the curl; don't let them bend backward under the load.
    • •Use lighter weight than you would for standard curls since the overhand grip reduces bicep leverage.

    Common Mistakes

    • •Letting the wrists bend backward (extend) at the top, which shifts load to the forearm extensors and can cause wrist pain.
    • •Using the same weight as standard curls, which forces you to cheat with body swing.
    • •Swinging the body to generate momentum because the grip position makes the exercise feel harder.

    Frequently Asked Questions

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