Barbell Reverse Curl


Gym Equipment Needed

Musle Group



Perform the Barbell Reverse Curl using the following equipment:

  • Barbell
  • Weight plates

Starting Position

Stand upright with your feet shoulder-width apart and grab the barbell with an overhand grip (palms facing down).


To perform the Barbell Reverse Curl with proper form, follow these steps:

  1. Stand upright with your feet shoulder-width apart and grab the barbell with an overhand grip (palms facing down).
  2. Let your arms hang naturally in front of your thighs, keeping a slight bend in your elbows.
  3. Engage your core and maintain a straight back throughout the exercise.
  4. Slowly curl the barbell toward your shoulders by flexing your forearms.
  5. Keep your upper arms stationary, and avoid using momentum or swinging your body.
  6. Squeeze your forearms at the top of the movement, then slowly lower the barbell back to the starting position.
  7. Repeat the exercise for the recommended number of repetitions.

The Barbell Reverse Curl primarily targets the following muscle groups:

  • Brachioradialis (Forearms)
  • Biceps brachii (Assisting muscle)

Tips on doing this exercise

To get the most out of your Barbell Reverse Curls, consider these tips:

  1. Focus on the forearms: Visualize the contraction in your forearms as you curl the barbell upward.
  2. Control the weight: Use a controlled tempo throughout the movement, avoiding any jerking or swinging motions.
  3. Maintain proper posture: Keep your back straight, shoulders back, and avoid excessive leaning or arching.
  4. Breathe rhythmically: Inhale as you lower the weight and exhale as you curl it upward.

Common Mistakes

Ensure safe and effective execution of the Barbell Reverse Curl by avoiding these common mistakes:

  1. Using excessive weight: Choose a weight that allows you to maintain proper form and control throughout the exercise.
  2. Swinging or using momentum: Focus on using controlled movements and isolating the forearms.
  3. Allowing your elbows to flare out: Keep your elbows close to your sides, preventing them from drifting forward or outward.
  4. Sacrificing form for weight: Prioritize proper form over lifting heavy weights to prevent injury and maximize results.

Recommended Ranges
  • Beginners: Start with 2-3 sets of 10-12 repetitions.
  • Intermediate: Aim for 3-4 sets of 8-10 repetitions.
  • Advanced: Perform 4-5 sets of 6-8 repetitions.

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