Barbell Reverse Curl
Description
The barbell reverse curl is performed with an overhand (palms-down) grip on the barbell, curling it up to your shoulders. The pronated grip shifts emphasis from the biceps to the brachialis and brachioradialis, building upper arm and forearm thickness.
Equipment Required
Barbell Reverse Curl Instructions
- Stand tall holding a barbell with an overhand grip, hands shoulder-width apart.
- Pin your elbows at your sides.
- Curl the bar up toward your shoulders by bending at the elbows.
- Keep your wrists neutral throughout — do not let them collapse.
- Squeeze your forearm and brachialis at the top.
- Lower under control over two seconds.
- Keep your upper arms still.
- Use lighter weight than standard barbell curl. Aim for 10 to 12 reps.
Barbell Reverse Curl Form & Visual
Barbell Reverse Curl Benefits
- Builds the brachialis and brachioradialis
- Develops forearm strength
- Adds upper arm thickness
- Different stimulus from supinated curls
- Easy to load progressively
- Useful for arm hypertrophy
Barbell Reverse Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (slight)
- Forearm extensors
Barbell Reverse Curl Variations & Alternatives
- Dumbbell Reverse Curl
- EZ Bar Reverse Curl
- Cable Reverse Curl
- Band Reverse Curl
- Barbell Hammer Curl
