REVERSE BARBELL CURL
Forearm and Grip Strength Builder
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart and hold a barbell using an overhand (pronated) grip. Keep elbows close to your sides as you curl the bar up under control, squeeze at the top, then lower slowly while maintaining wrist stability.
How To Perform
Stand with your feet shoulder-width apart and hold a barbell with a shoulder-width, overhand (pronated) grip.
Brace your core, keep your chest up, and pin your elbows close to your torso throughout the movement.
Curl the bar by flexing only at the elbows; avoid swinging your torso or using hip drive.
Lift until your forearms are roughly vertical and you feel a strong contraction in the forearms and biceps.
Pause briefly at the top while keeping wrists neutral and stable.
Lower the bar back down slowly under control to full elbow extension while maintaining tension.
Expert Tips
Choose manageable loads - Too heavy a weight compromises form. Start lighter and progress gradually to keep tension where it should be.
Keep wrists stable - Minimize wrist flexion/extension. A neutral, locked wrist position improves forearm engagement and reduces strain.
Use a controlled tempo - Slow eccentrics increase time under tension and improve strength and muscle engagement.
Consider an EZ bar - If straight bars irritate your wrists, an EZ curl bar can reduce strain while preserving stimulus.
Common Mistakes
Going too heavy - Excess load leads to body swing and poor control, shifting tension off the target muscles.
Excessive wrist movement - Bending the wrists reduces forearm involvement and can cause discomfort or injury.
Using momentum - Leaning back or jerking the weight reduces effectiveness and increases injury risk.
Info – Reverse Barbell Curl
The reverse barbell curl emphasizes the brachioradialis and forearm musculature while also training the biceps. Avoid going too heavy, which can compromise form and increase wrist movement. Keep wrists neutral and stable, move with control, and progress weight gradually. If straight bars bother your wrists, consider an EZ curl bar.
Equipment Required
Barbell, weights