Reverse Barbell Curls

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Bottom	Top

Primary Mover(s)	Muscles Used:	Secondary Mover(s)
Forearms		Biceps
		Other Mover(s)
		Traps, Delts (F)

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– Reverse-Grip Barbell Curls –

Isolated Exercise, Pull Movement

Standing, grasp barbell with an overhand shoulder width grip. Raise bar to upper chest and lower until just before arms are extended.

As much as possible, try to keep the elbow pinned to the sides. The elbow should only travel forward a slight amount in the completion of the exercise. Shoulders back and chest out. Legs shoulder width apart, knees slightly bent.

As with all curls, be very careful of letting momentum take over the lift. And be careful not to let other body parts jump in and help with the exercise. It is natural to want to bend at the waist to assist in the raising of the weight. Don’t do it. See the Barbell Biceps Curls page for some tips on how to keep proper form and therefore keep the tension on the forearms and biceps.

You can use a straight bar for reverse curls, however this will present wrist pain for some people. Pain is never part of proper exercise form. The EZ-curl bar (as pictured) allows a more natural line for the wrists and can help to eliminate wrist problems.

The lowering portion of the exercise (eccentric) can really work the forearms. To really target the forearms (brachioradialis muscle) focus on slowly lowering the weight.

6-12 the majority of the time, trying higher or lower reps on occasion.

To target the forearm’s brachioradialis muscle, any curling motion using the reverse or hammer grip will do the trick. So, Dumbbell Hammer Curls and Reverse-Grip Dumbbell Curls are good substitutes.

Barbell or EZ Curl Barbell and Weights