Forearms exercise
Reverse Barbell Curl
Curl with a pronated grip for brachioradialis and forearms.
- Primary muscleForearms
- Also worksBiceps
- EquipmentBarbell
- TypeIsolation
- LevelBeginner
- Forearms
- Biceps
- Barbell
How to do the Reverse Barbell Curl
4 steps, in the order you do them.
- Stand tall holding the bar with an overhand grip, shoulder-width apart.
- Keep your elbows tucked in at your sides and your wrists firm.
- Curl the bar up by bending your elbows to shoulder height.
- Lower with control.
Muscles worked
Common Reverse Barbell Curl mistakes
What goes wrong most often when you do the Reverse Barbell Curl, and how to fix it.
Your wrists bend down as you lift the bar.
Keep your knuckles in line with your forearms through the whole lift.
Your elbows move away from your body and rise with the bar.
Pin your elbows to your sides and make them the fixed point of the movement.
You use the weight you'd use for an underhand curl.
Use less weight than in the regular curl. With an overhand grip, you can lift quite a bit less.
Alternatives to the Reverse Barbell Curl
They work the forearms with other equipment, including options for training at home.
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More forearms exercises
Palms Up Barbell Wrist CurlForearms · Barbell and bench
Standing Barbell Wrist Curl Behind the BackForearms · Barbell
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Frequently asked questions
What muscles does the Reverse Barbell Curl work?
The Reverse Barbell Curl works mainly the forearms. It also works the biceps.