Barbell Reverse Curl
The Barbell Reverse Curl is a curl variation performed with a palms-down grip. This grip still trains the upper arms, but it increases the demand on the forearms and brachialis.
The biceps assist the curl, while the brachioradialis and wrist extensors work hard to lift and stabilize the bar. The movement is stricter and usually lighter than a standard barbell curl.
This exercise is useful for building forearm strength, improving elbow support, and adding variety to arm training. It is especially helpful when you want a curl that does not rely only on the biceps.
Keep the wrists straight and the elbows close to your sides. Smooth control is the key to making the reverse grip effective.
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Instructions
- Stand tall and hold the barbell with a shoulder-width overhand grip.
- Brace your core and keep your elbows near your sides.
- Curl the bar upward without letting your wrists bend back.
- Pause near the top while keeping the shoulders relaxed.
- Lower the bar under control until the arms are extended.
Tips & Tricks
- Use less weight than a regular barbell curl.
- Keep the wrists neutral throughout the rep.
- Avoid swinging your torso to lift the bar.
- Keep your elbows from drifting forward.
- Lower slowly to keep tension on the forearms.
Frequently Asked Questions
Is the reverse curl for biceps or forearms?
It trains both, but the overhand grip makes the forearms and brachialis work especially hard.
Why is it harder than a regular curl?
The palms-down grip puts the biceps in a less powerful position and asks the forearms to stabilize more.
Should my wrists bend?
No, keep the wrists straight so the forearms and elbow flexors do the work safely.
