Reverse Bar Curl
The reverse bar curl is a barbell curl performed with an overhand grip, so your palms face down throughout. It is an isolation exercise that builds the biceps and challenges your grip in a way a standard curl doesn't. It suits beginners and experienced lifters alike, as long as you are happy to start light.
Muscles worked
The Reverse Bar Curl mainly works your biceps.
Setting up
- Load a straight barbell with much less weight than you would use for a normal curl. Many people need around half to two-thirds of their usual curl weight. Fix the collars on securely.
- Pick the bar up with an overhand grip, hands about shoulder-width apart, so your palms face your thighs. Stand tall with the bar resting against the top of your thighs.
- Set your feet hip-width apart with a soft bend in the knees. Brace your abs gently, squeeze your glutes and pull your shoulders back and down.
- Tuck your elbows in against your sides and keep your wrists straight, in line with your forearms.
How to do the Reverse Bar Curl
- Start with your arms fully extended, the bar against your thighs and your elbows pinned to your sides.
- Breathe in, then curl the bar upwards by bending only at the elbows. Keep your upper arms still.
- Keep your wrists straight as the bar rises, so the back of your hand does not fold back towards your forearm.
- Stop when the bar reaches roughly chest height, or just before your biceps lose tension. Squeeze at the top for a moment.
- Breathe out as you lower the bar slowly, taking about two to three seconds back to the start.
- Let your arms fully straighten at the bottom without swinging, then begin the next rep from a still position.
Form tips
- Think of your elbows as hinges fixed to your ribs. If they drift forwards, the weight is too heavy or you are cheating.
- Grip the bar firmly but don't strangle it. Imagine trying to bend the bar slightly to keep your hands and wrists steady.
- Squeeze your biceps at the top of every rep. You should feel them working hard on the way up and as you lower the bar.
- Pick a weight you can lift with no rocking. The overhand grip makes this exercise feel harder than a standard curl, so leave your ego at the door.
- Keep your ribs down and your chest tall. Leaning back to lift the bar takes the work away from your biceps.
Common mistakes
Going too heavy
Drop the weight until you can curl the bar smoothly for all your reps without swinging. Reverse curls are normally done with a noticeably lighter bar than standard curls.
Swinging the body
Stand tall with your glutes and abs braced, and imagine your back against a wall. If you need to lean back or use your hips to start the bar moving, reduce the weight.
Letting the wrists bend back
Keep your wrists in a straight line with your forearms throughout. If you can't, the weight is too heavy for now, so lower it and build up gradually.
Elbows drifting forwards
Keep your elbows glued to your sides from start to finish. Slow down the lowering phase and stop the bar just short of where your elbows start to move forwards.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging but controlled weight, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3 sets of 8-12 reps, lowering the bar slowly, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body session alongside bigger compound exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Reverse Bar Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Reverse Bar Curl FAQs
Why is the reverse curl so much harder than a normal curl?
The overhand grip puts your biceps in a weaker position and makes your grip work harder to hold the bar. Most people can lift noticeably less than in a standard curl, which is completely normal. Start light and add weight gradually.
Can I do reverse curls with an EZ bar instead of a straight barbell?
Yes. An EZ bar lets your wrists sit at a slightly angled position, which some people find more comfortable. The technique is the same: elbows pinned, controlled lowering and wrists kept straight.
What should I do if my wrists hurt during reverse curls?
Stop the exercise and check your technique and weight first. Make sure the bar is not too heavy and your wrists are not bending backwards. If the pain continues or comes back, stop and get it checked by a medical professional or qualified physiotherapist.
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