Reverse Curl

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.