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Barbell Reverse Curl

Barbell Reverse Curl

The Barbell Reverse Curl is a fantastic exercise that primarily targets the muscles of your forearms and biceps. This variation of the traditional curl is executed by gripping a barbell with an overhand grip (pronated grip) and curling the weight upward towards your chest. By reversing your grip, you shift the emphasis from the biceps to the muscles on the back of your arms, providing a unique challenge and stimulating muscle growth in a different way. Engaging in Barbell Reverse Curls can enhance your forearm strength, which translates into improved grip strength, increased performance in various sports activities, and a reduced risk of developing imbalances in your upper body. Strong forearms are not only aesthetically pleasing but also provide a solid foundation for other upper body exercises such as pulls, presses, and lifts. To make the most out of this exercise, it's important to maintain proper form and technique. The key is to keep your elbows stationary throughout the movement, focusing on the contraction of your forearms and biceps as you curl the barbell upwards. Controlling the weight and avoiding any swinging or jerking motions is crucial to prevent injury and maximize results. Don't forget to incorporate the Barbell Reverse Curl into your regular workout routine to add variety and target those often-neglected muscles in your forearms. Remember, it's always advisable to start with lighter weights until you feel comfortable with the movement and gradually increase the load as your strength improves. So grab that barbell, reverse your grip, and get ready to feel the burn in your forearms and biceps!


  • Stand up straight with your feet shoulder-width apart, and grasp a barbell with an overhand grip keeping your palms facing down.
  • Let the barbell hang in front of your thighs, with your arms fully extended and a slight bend at the elbows.
  • Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. Focus on using only your forearms to lift the weight.
  • Continue the curling motion until the barbell is at shoulder level and your biceps are fully contracted. Hold the contracted position for a brief pause.
  • Inhale and slowly lower the barbell back to the starting position, while keeping your upper arms stationary and fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your core engaged and avoiding any swinging motions.

Tips & Tricks

  • Focus on proper form and technique to target the biceps effectively.
  • Engage your core and maintain a neutral spine throughout the movement.
  • Start with a weight that allows you to maintain good form and gradually increase the resistance as you get stronger.
  • Control the movement by using a slow and controlled tempo, avoiding any swinging or jerking.
  • Exhale as you curl the barbell towards your shoulders, maintaining tension in the biceps.
  • To target different areas of the biceps, vary your grip by using a supinated (underhand) grip or a pronated (overhand) grip.
  • Include the barbell reverse curl in your overall arm training routine to add variety and challenge to your workouts.
  • To maximize muscle activation, focus on the eccentric (lowering) portion of the movement, resisting the weight on the way down.
  • Incorporate progressive overload by gradually increasing the weight or the number of repetitions over time.
  • Ensure adequate rest and recovery between workouts to allow your muscles to repair and grow.


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