Barbell Reverse Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Flipping to an overhand grip moves much of the work from the biceps to the brachioradialis, the muscle running along the top of your forearm. Loads drop sharply, often to half your regular barbell curl, so leave the ego with the straight-bar work and treat this as forearm and elbow-flexor detail.
How to do the Barbell Reverse Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Reverse Curl work?
The Barbell Reverse Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Barbell Reverse Curl good for beginners?
Yes. The Barbell Reverse Curl is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Barbell Reverse Curl?
If you cannot do the Barbell Reverse Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the EZ-Bar Reverse Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Reverse Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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