Gym TrackReverse Curl (Barbell)
The reverse curl is a barbell curl performed with an overhand grip to shift emphasis from the biceps to the brachioradialis and forearm extensors. It suits lifters looking to build forearm strength and size or address grip imbalances.
- Muscle group
- Biceps
- Primary muscles
- forearms, biceps
- Equipment
- Barbell
How to do the Reverse Curl (Barbell)
- Stand with feet hip-width apart and grip the barbell with palms facing down, hands shoulder-width apart.
- Start with the barbell at hip level, arms fully extended and elbows close to your sides.
- Curl the barbell upward by flexing at the elbows while keeping your upper arms stationary.
- Raise the bar until your forearms are nearly vertical and you feel peak contraction in your forearms.
- Lower the barbell back to the starting position under control.
Form tips
- Keep your wrists neutral or slightly extended throughout the movement to prevent them from collapsing backward under load.
- Use a lighter weight than standard curls since the overhand grip limits leverage and targets smaller muscle groups.
- Maintain strict elbow position by keeping your upper arms pinned to your sides to isolate the target muscles.
Common mistakes
- Allowing wrists to flex backward under load reduces forearm engagement and increases injury risk.
- Using momentum by swinging the torso shifts tension away from the forearms and reduces exercise effectiveness.
- Gripping too wide decreases range of motion and limits brachioradialis activation.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 12 reps, while strength work typically uses 3 to 5 sets of 5 to 8 reps with heavier loads.
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Get the appFrequently asked questions
- What is the difference between reverse curls and regular curls?
- Reverse curls use an overhand grip that shifts primary emphasis from the biceps to the brachioradialis and forearm extensors. Regular curls use an underhand grip that maximizes biceps engagement.
- Should my wrists be straight during reverse curls?
- Yes, keep your wrists neutral or slightly extended throughout the movement. Allowing them to flex backward reduces forearm activation and increases strain on the wrist joint.
- Why can I lift less weight on reverse curls than regular curls?
- The overhand grip reduces mechanical advantage and targets smaller forearm muscles instead of the larger biceps. This naturally limits the amount of weight you can handle compared to standard curls.