Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Reverse Curl
Barbell Standing Reverse Grip Curl
Forearms · Brachioradialis · Barbell
Barbell Reverse Preacher Curl
Forearms · Brachioradialis · Barbell
Olympic Barbell Hammer Curl
Forearms · Brachioradialis · Olympic barbell
EZ Barbell Reverse Grip Curl
Forearms · Brachioradialis · EZ Barbell
Description
An exercise that targets the biceps and forearms by curling a barbell with an overhand grip.
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How to do Barbell Reverse Curl
- 01Setup
Stand upright with your feet shoulder-width apart and a slight bend in your knees. Hold a barbell with an overhand (pronated) grip, hands shoulder-width apart, letting it hang at arm's length in front of your thighs.
- 02Setup
Keep your elbows tucked close to your torso and ensure your wrists are straight, maintaining a neutral position without bending them up or down.
- 03
Exhale and slowly curl the barbell upwards by flexing only at your elbows, keeping your upper arms stationary against your sides. Continue until your forearms are nearly vertical.
- 04
Squeeze your forearms at the peak of the movement, consciously engaging the brachioradialis muscle for maximum contraction.
- 05
Inhale and slowly lower the barbell back to the starting position with controlled movement, fully extending your arms without locking your elbows at the bottom.
Tips
- Focus on forearm contraction: Actively think about pulling the weight up using your forearms, rather than primarily relying on your biceps.
- Maintain wrist alignment: Keep your wrists perfectly straight and rigid throughout the entire movement to prevent strain and maximize brachioradialis engagement.
- Control the eccentric phase: Slowly lowering the barbell on the way down increases time under tension, which is crucial for muscle growth and strength development.
- Avoid swinging: Use a weight that allows you to perform the exercise with strict form, preventing momentum from assisting the lift.
Common mistakes
- Using too much momentum: Do not swing the weight up using your back or shoulders; reduce the weight to perform controlled elbow flexion.
- Flaring elbows out: Keep your elbows pinned to your sides throughout the movement to isolate the forearms and biceps effectively.
- Bending wrists during the curl: Maintain a neutral wrist position to prevent wrist strain and ensure optimal targeting of the brachioradialis.
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Get Ellim — FreeQuestions
What muscles does Barbell Reverse Curl work?
Barbell Reverse Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.
Is Barbell Reverse Curl good for beginners?
Barbell Reverse Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Reverse Curl?
You need Barbell to perform Barbell Reverse Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Reverse Curl?
Focus on forearm contraction: Actively think about pulling the weight up using your forearms, rather than primarily relying on your biceps. Maintain wrist alignment: Keep your wrists perfectly straight and rigid throughout the entire movement to prevent strain and maximize brachioradialis engagement. Control the eccentric phase: Slowly lowering the barbell on the way down increases time under tension, which is crucial for muscle growth and strength development. Avoid swinging: Use a weight that allows you to perform the exercise with strict form, preventing momentum from assisting the lift.
What are common mistakes when doing Barbell Reverse Curl?
Using too much momentum: Do not swing the weight up using your back or shoulders; reduce the weight to perform controlled elbow flexion. Flaring elbows out: Keep your elbows pinned to your sides throughout the movement to isolate the forearms and biceps effectively. Bending wrists during the curl: Maintain a neutral wrist position to prevent wrist strain and ensure optimal targeting of the brachioradialis.
Related exercises
Dumbbell Seated Revers grip Concentration Curl
Forearms · Brachioradialis · Dumbbell
Dumbbell Peacher Hammer Curl
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Weighted Standing Curl
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Dumbbell Cross Body Hammer Curl
Forearms · Brachioradialis · Dumbbell
Bodyweight Kneeling Push-up Row
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Weighted Plate Standing Hands Torsion
Forearms · Brachioradialis · Weighted
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Free · iPhone only · Available on the App Store