Barbell Reverse Grip Curl
Barbell reverse grip curl targets forearms and brachialis using a pronated grip to build grip strength and arm thickness; effective for balanced forearm development.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Accessory Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
9/10Brachialis
Triceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a barbell with an overhand pronated grip at shoulder width, arms extended and bar resting against thighs.
- Exhale and curl the barbell upward by flexing elbows, keeping upper arms stationary.
- Squeeze forearms at the top when bar nears shoulders.
- Inhale and slowly lower the barbell to full elbow extension.
- Maintain neutral wrists and tucked elbows throughout.
- Repeat for reps without swinging body.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Wrists straight and neutral
- Squeeze at top
- No body momentum
- Core braced
Breathing
Inhale during the lowering phase and exhale during the lifting phase while bracing core.
Tempo
3-1-1
Range of Motion
Curl from full elbow extension at thighs to forearms near upper arms, without locking elbows at bottom.
Safety
Safety Notes
- Start with light weights to avoid wrist strain
- Stop if sharp wrist or elbow pain occurs
- Use EZ bar if wrists discomfort
- Brace core to prevent back arch
Spotting
Spotting not required; self-spot by reducing weight if form breaks.
Common Mistakes
- Swinging torso for momentum
- Flaring elbows outward
- Bending wrists
- Using too heavy weight
- Locking elbows at bottom
When to Avoid
- Wrist tendonitis
- Elbow joint pain
- Acute forearm strain
Flexibility Needed
- Wrist extension flexibility
- Shoulder stability
Build Up First
- Basic bicep curl form
- Grip strength basics
Also known as
Reverse Barbell Curl, Pronated Bicep Curl, Reverse Grip Barbell Curl
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