Barbell Reverse Curl

Barbell Reverse Curl

The Barbell Reverse Curl is a powerful exercise that targets the muscles of the forearm, specifically the brachioradialis. It is an effective movement to build greater strength and definition in your upper arms. This exercise is performed using a barbell, making it a popular choice for individuals who are looking to challenge themselves with heavier weights. The main focus of the Barbell Reverse Curl is to improve grip strength and enhance forearm muscles. This makes it incredibly beneficial not just for avid weightlifters, but also for athletes participating in sports like rock climbing, martial arts, and tennis, where a strong grip and forearm stability are key. Engaging in Barbell Reverse Curl regularly can lead to various benefits, such as improved forearm strength and stability, increased grip strength, enhanced overall upper body strength, and improved performance in other exercises and activities. Additionally, the Barbell Reverse Curl can help correct muscle imbalances, as many individuals tend to prioritize biceps training over forearms, resulting in weaker forearms compared to the upper arm. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise. Form is crucial to prevent any potential injury, so ensure you maintain a tight core, proper wrist alignment, and controlled movement throughout the exercise. Incorporate the Barbell Reverse Curl into your training routine to achieve more balanced upper body strength and reap the benefits of stronger forearms and grip.


  • Stand straight with your feet shoulder-width apart and hold a barbell using an overhand grip, palms facing down.
  • Keep your upper arms stationary and exhale as you curl the barbell upward towards your shoulders.
  • Pause for a second at the top of the movement, squeezing your biceps.
  • Slowly lower the barbell back to the starting position, inhaling as you do so.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight, chest up, and shoulders relaxed during the exercise.
  • Maintain a tight grip on the barbell throughout the movement to engage the forearm muscles effectively.
  • Control the weight on both the upward and downward phases of the exercise to maximize muscle activation.
  • Focus on engaging the biceps muscles by actively squeezing them during the curling motion.
  • To increase difficulty, perform the exercise using an EZ bar or a straight barbell instead of dumbbells.
  • Incorporate variations such as wide grip reverse curls or hammer curls to target different parts of the forearm and biceps.
  • Utilize an appropriate weight that allows you to complete the desired number of repetitions with proper form.
  • Make sure to fully extend your arms at the bottom of each repetition to engage the muscles through a full range of motion.
  • To challenge your muscles further, try performing the exercise in a slow and controlled manner.
  • Consider incorporating the barbell reverse curl into a well-rounded arm workout to target various muscle groups effectively.


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