Reverse Barbell Curl tutorial
The reverse barbell curl uses an overhand, palms-down grip that shifts emphasis to the brachioradialis and brachialis. It builds wrist and forearm strength, balances biceps and forearm development and suits intermediate trainees.
How to perform
- Stand tall and grip the bar overhand, palms down, at shoulder width.
- Hold the bar in front of your thighs with straight arms.
- Keep your elbows at your sides and wrists straight.
- Keeping your elbows fixed, curl the bar up to shoulder height.
- Pause briefly at the top.
- Lower the bar slowly back to your thighs.
Breathing: Exhale as you curl and inhale as you lower.
Key tips
- Use an EZ-bar if a straight bar bothers your wrists.
- Use less weight than for standard curls.
- Keep your wrists in line with your forearms.
Common mistakes
- Letting the wrists drop during the movement.
- Swinging the body and using the lower back.
- Letting the elbows drift away from the body.
Safety: People with wrist or elbow pain should use an EZ-bar or light dumbbells.
BicepsPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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