Barbell Reverse-Grip Curl
A barbell isolation exercise targeting the brachialis and forearm extensors to build arm thickness and grip strength; commonly used for balanced arm development.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Accessory Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
9/10Brachialis
Triceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand upright holding a barbell with a shoulder-width, overhand (pronated) grip, arms fully extended against your thighs.
- Brace your core and keep elbows tucked by your sides.
- Curl the barbell upward by flexing the elbows.
- Squeeze the forearms at the top of the movement.
- Lower the bar slowly under control to the starting position.
Coaching Tips
Form Cues
- Knuckles up
- Elbows pinned
- Control the descent
- Wrists straight
Breathing
Exhale as you curl the weight up, inhale as you lower the bar.
Tempo
3-1-1
Range of Motion
From full arm extension at the bottom to peak contraction near the shoulders without elbows drifting forward.
Safety
Safety Notes
- Start with lighter weight than standard curls
- Stop if you feel sharp wrist pain
Spotting
Not recommended; use safeties or lower weight if form breaks.
Common Mistakes
- Swinging hips
- Flaring elbows
- Flexing wrists excessively
- Dropping weight quickly
When to Avoid
- Wrist tendonitis
- Elbow joint pain
- Acute forearm strain
Flexibility Needed
- Wrist extension flexibility
- Shoulder stability
Build Up First
- Basic bicep curl form
- Grip strength basics
Also known as
Reverse Curl, Pronated Barbell Curl, Overhand Curl
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