Reverse Barbell Curl
The reverse barbell curl is a curl performed with an overhand grip, so your knuckles face forward and your palms face the floor. It mainly builds the forearms, with the biceps helping, and it adds grip strength to your arm training. It suits beginners and experienced lifters alike, as long as you start lighter than you would for a normal curl.
Muscles worked
The Reverse Barbell Curl mainly works your forearms, with your biceps helping.
Setting up
- Load the bar with a light weight. Reverse curls feel much harder than standard curls, so many people start with an empty EZ bar or a light straight bar.
- Take an overhand grip about shoulder-width apart, with your thumbs wrapped around the bar. Lift the bar off the floor or rack and stand with your feet hip-width apart.
- Let the bar hang at arm's length against the front of your thighs. Keep your chest tall, your knees soft and your elbows tucked in beside your ribs.
- Keep your wrists straight, so the back of your hand lines up with your forearm and doesn't bend back.
How to do the Reverse Barbell Curl
- Stand tall with the bar hanging at arm's length and your palms facing down. Take a breath in and set your elbows by your sides.
- Squeeze the bar firmly and start to bend your elbows, lifting the bar in a smooth arc towards your chest.
- Keep your upper arms still, so the only movement is at the elbows. The bar should travel up without your body leaning back.
- Stop when your forearms are roughly vertical and you feel the tops of your forearms working hard, usually just below chest height. Pause briefly there.
- Lower the bar slowly over about 2 to 3 seconds, keeping your wrists straight and your grip tight.
- Stop with your arms fully straightened and the bar back at your thighs, then start the next rep without swinging.
Form tips
- Think about gripping the bar hard and keeping your knuckles pointing up. You should feel the work along the top of your forearms, not in your hands or wrist joints.
- Pin your elbows to your sides throughout. If they drift forwards, the bar is being swung up and the forearms do less of the work.
- Use a smooth 1 second lift and a 2 to 3 second lower. The lowering phase is where most people rush, and it is a big part of the exercise.
- Choose a weight you can control for every rep. Most people use roughly half of what they would curl with an underhand grip.
- An EZ bar is often more comfortable than a straight bar if a straight bar makes your wrists feel awkward.
Common mistakes
Swinging the weight up
Lower the weight and keep your upper body still, with your elbows tucked in. If you have to lean back to get the bar up, it is too heavy.
Letting the wrists bend back
Keep your wrists in line with your forearms and grip the bar firmly from the first rep. If they keep collapsing, lighten the load until you can hold them straight.
Elbows drifting forwards
Keep your elbows beside your ribs and stop each rep before they travel forwards. A slow, controlled lift helps you notice if they move.
Dropping the weight on the way down
Take 2 to 3 seconds to lower the bar and keep squeezing it all the way to full arm extension. This keeps the tension on your forearms for the whole rep.
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 | 3-4 sets of 8-12 reps, resting 60-90 seconds. Stop each set 1-2 reps before you would lose form. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds. Include it as part of a full-body programme and aim to do it once or twice a week. |
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 Barbell Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Reverse Barbell Curl FAQs
What muscles do reverse barbell curls work?
They mainly work your forearms, particularly along the top of the forearm, and your biceps help to bend the elbow. The overhand grip also gives your grip a good workout.
How much weight should I use for reverse curls?
Start much lighter than you would for a normal barbell curl, often an empty EZ bar or a light straight bar. Pick a weight that lets you complete every rep with your elbows still and your wrists straight, then add small amounts, such as 1-2.5 kg, when you can do all your reps cleanly.
Should I use an EZ bar or a straight bar?
Either works. An EZ bar is usually more comfortable on the wrists, which is why many beginners prefer it. A straight bar gives a purer overhand position, so use whichever lets you keep your wrists straight and control the weight.
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