Barbell Reverse Curl
How to do the barbell reverse curl with proper form to build forearms and biceps
Watch animated demo (GIF)How to perform
- Stand tall with your feet shoulder-width apart and hold the bar with an overhand grip, palms facing down, hands about shoulder-width apart.
- Let the bar hang at arm’s length in front of your thighs and brace your core.
- Pin your upper arms to your sides and exhale as you curl the bar upward, keeping your wrists straight.
- Raise the bar until your forearms are fully flexed and the bar reaches about shoulder level.
- Pause and squeeze the biceps and forearms at the top.
- Inhale as you lower the bar slowly back to the start with your upper arms staying still, then repeat.
Muscles worked
The reverse curl trains the elbow flexors from an overhand grip, which loads the biceps while forcing the brachioradialis and wrist extensors of the forearms to work hard the entire set.
- Biceps — flex the elbows and do the primary work
- Brachioradialis — assists with elbow flexion, works harder than in a regular curl
- Forearms — keep the wrists stable under the pronated grip
Make it easier
Use a lighter bar, switch to an EZ-bar to take strain off the wrists, or perform the movement seated so the torso cannot swing. A resistance band is another beginner-friendly option.
Make it harder
Increase the weight, slow the lowering phase to a three or four-second count, or pause for two seconds at the top of the contraction. You can also add a static hold at the top for extra forearm tension.
Common mistakes
Mistake: Leaning back and swinging the bar with momentum. Fix: brace the core, keep the torso still, and let the arms do the work. Mistake: Letting the elbows drift forward as you curl. Fix: keep the upper arms vertical and pinned against your sides. Mistake: Bending the wrists or letting them roll under load. Fix: keep the wrists straight and in line with the forearms. Mistake: Doing partial reps and never reaching full contraction. Fix: lower to a full stretch and curl all the way up on every rep.
FAQ
What is the difference between a curl and a reverse curl?
A regular curl uses an underhand grip, while a reverse curl uses an overhand grip with the palms facing down. The pronated grip shifts more tension to the brachioradialis and forearms without taking the biceps out of the movement.
Are reverse curls good for the forearms?
Yes — the overhand grip keeps the wrist extensors and the brachioradialis under tension for the whole set, making the reverse curl one of the best barbell forearm builders.