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Biceps · Barbell · Beginner

How to do Barbell Reverse Curl

The barbell reverse curl is a curl with an overhand grip, palms facing down. That grip shifts work from the biceps to the brachialis and the forearm muscles, so it's a common way to build grip and forearm size.

Barbell Reverse Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Category
Biceps

How to do Barbell Reverse Curl, step by step

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
  3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
  6. Repeat for the desired number of repetitions.

Muscles worked

Barbell Reverse Curl works your biceps as the main mover, with help from your forearms.

Variations

Barbell Reverse Curl is a variation of Barbell Curl.

Track Barbell Reverse Curl in SPLYT

Barbell Reverse Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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