Reverse Curl


Barbell reverse curls target both the biceps and the forearms, giving your entire arm a workout. In execution, this exercise is similar to a regular standing barbell curl. Varying regular and reverse curls works your entire arm.


  1. Place your hands approximately shoulder-width apart on the bar to target your biceps and lift the barbell with an overhand grip. Grip firmly, with your thumbs over the bar.
  2. Stand straight and relax your shoulders. Keep your arms alongside your body, and maintain your elbow and upper arm position.
  3. Curl the barbell up towards your chest in a steady, controlled motion. Make sure your elbows and upper arms don't move from their original position. Focus on keeping your wrists steady.
  4. Squeeze your biceps when you reach the top of the barbell curl, pausing briefly.
  5. Lower the barbell slowly to its starting position to complete one barbell reverse curl.
  6. Do 12 to 15 repetitions to complete one set. Complete 3 to 4 sets to finish the exercise.


  1. When you first do reverse barbell curls, use light weights to protect your wrists. As you learn your limits and gain strength, work up to heavier weights.
  2. Focus on working your forearms as you lift.
  3. You can use an EZ bar rather than a straight bar for the barbell reverse curl.


  1. Do not lean back, lear forward, arch your back or swing back and forth to help you lift the bar.
  2. Do not dig your elbows into your sides or shrug your shoulders when lifting the bar.


Target Muscles


Additional Muscles