Back to library

Exercise Library

Reverse Curl

A barbell curl taken with a pronated grip that shifts emphasis to the brachioradialis and brachialis, building forearm size and elbow resilience.

ArmsBarbellElbow flexion
GoLightWeight mediareverse-curl

Demonstration coming soon

Watch on YouTube

Primary

BrachioradialisBrachialis

Secondary

Biceps brachiiForearm extensorsForearm flexors

Equipment

Barbell

Pattern

Elbow flexion

Setup

  1. 01Stand holding a barbell with an overhand grip at shoulder width.
  2. 02Let the bar hang at arms length against the thighs.
  3. 03Stand tall with knees soft and trunk braced.
  4. 04Keep the wrists straight, knuckles facing forward.

Execution

  1. 01Curl the bar up by bending the elbows, keeping the palms facing down.
  2. 02Pin the upper arms to the sides throughout the lift.
  3. 03Raise until the forearms pass parallel and squeeze briefly.
  4. 04Lower under control back to straight arms.

Checkpoints

  • -Wrists stay flat and straight, not bent back under the bar.
  • -Elbows stay at the sides without drifting forward.
  • -Torso stays still with no backward lean.
  • -Grip stays fully pronated through the whole rep.

Common mistakes

  • -Letting the wrists extend backward and dumping stress on them.
  • -Swinging the hips to start the bar moving.
  • -Loading it like a regular curl; reverse grip needs lighter weight.
  • -Cutting the lowering phase short.

Programming notes

  • -Use 3 sets of 10 to 15 reps with roughly 60 to 70 percent of your regular curl weight.
  • -An EZ bar version is a straightforward swap if wrists complain.
  • -Place it at the end of arm work to finish forearms and brachialis.

Related exercises

Standing Barbell Reverse-Grip Curl

Barbell / Arms

EZ Barbell Reverse-Grip Curl

Barbell / Arms

Hammer Curl

Dumbbell / Arms

Cable Reverse Curl

Cable / Arms

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play