Smart Workout Diary

Barbell Reverse Curl

The barbell reverse curl is an elbow-flexion exercise performed with an overhand grip on a barbell. It primarily trains the forearms and brachioradialis, while the biceps assist the movement. It supports grip strength, forearm development, and balanced arm training.

Demonstration

Barbell Reverse Curl — demonstration 1
Barbell Reverse Curl — demonstration 2

Instructions

  1. Set up the barbell with a light, controllable load and stand tall with your feet about hip-width apart.
  2. Grip the bar overhand with both palms facing down and hands approximately shoulder-width apart. Let the bar rest in front of your thighs with your arms straight.
  3. Brace your trunk by keeping your chest up, shoulders down, wrists neutral, and elbows close to your sides.
  4. Curl the bar upward by bending your elbows. Keep your upper arms still and raise the bar smoothly until your forearms approach vertical.
  5. Lower with control until your elbows are fully extended without forcing them backward. Keep the same upright posture and repeat.
  6. Finish safely by returning the bar to a rack or the floor under control; do not swing or drop it.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Beginner

Technique tips

  1. Use a lighter load than for regular curls. The overhand grip usually limits the weight you can control well.
  2. Keep the wrists neutral. Do not let them bend backward or curl forward as the bar rises.
  3. Eliminate momentum. If your torso rocks or elbows drift far forward, reduce the load and slow the repetition.
  4. Control the lowering phase. A steady descent helps maintain tension while avoiding abrupt stress on the elbows and wrists.
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