Barbell Reverse Curl
BarbellStrength
The Reverse Barbell Curl is a strength exercise performed by gripping a barbell with an overhand pronated grip and curling it upward toward the shoulders while keeping the elbows tucked. Its primary purpose is to build forearm strength and grip power alongside biceps development by emphasizing the brachioradialis and extensor muscles. Ideal for athletes and lifters seeking balanced arm hypertrophy and improved wrist stability, it requires only a barbell and suits intermediate to advanced trainees.
How to Perform Barbell Reverse Curl
- 1Stand with feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands about shoulder-width apart.
- 2Position the barbell at thigh level, arms fully extended, elbows close to your sides, shoulders relaxed.
- 3Inhale, then exhale as you curl the barbell upward toward your shoulders by flexing your wrists and forearms, keeping elbows tucked.
- 4Continue curling until the bar reaches upper chest level, squeezing biceps and forearms at the top.
- 5Inhale as you slowly lower the barbell back to the starting position in a controlled manner.
- 6Repeat for desired reps, maintaining steady posture throughout.
- 7Key form tips: Keep elbows pinned to your sides—avoid swinging or using momentum. Use a full range of motion without locking elbows. Common mistakes: Flaring elbows, partial reps, or rushing the eccentric (lowering) phase.