Barbell Reverse Curl

Technique

Stand holding a barbell with an overhand (pronated) grip at shoulder-width. Curl the bar up toward your shoulders while keeping your wrists locked and elbows pinned to your sides. The reverse grip shifts emphasis onto the brachialis and forearm extensors. Lower the bar slowly back to the starting position.

Steps

1. Stand tall and hold the barbell at thigh level with a shoulder-width overhand grip
2. Brace your torso and pin your elbows to your sides
3. Curl the bar toward your shoulders without bending your wrists
4. Pause briefly at the top without letting your elbows drift forward
5. Lower the bar slowly to the starting position

Common mistakes

• Allowing the wrists to bend backward during the curl
• Swinging the torso to lift the bar
• Letting the elbows flare or drift forward
• Dropping the bar quickly on the way down

Variations

• EZ-bar reverse curl
• Cable reverse curl with a straight bar
• Preacher reverse curl
• Wide-grip barbell reverse curl

FAQ