Barbell Reverse Grip Curl
A standing isolation movement using a pronated grip barbell to target the forearm extensors and flexors, with secondary emphasis on the biceps brachialis for strength and size.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Accessory Muscles
Shoulders
Popularity Score
6
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
10/10Extensors, Flexors
Biceps
8/10Brachialis, Short Head
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for higher repetition sets focusing on muscle pump.
How to Perform
Stand tall holding a straight barbell with a pronated (palms-down) grip, hands shoulder-width apart. Keep your elbows tucked close to your sides and the bar resting near your thighs.
- Keep the upper arms completely stationary and brace your core tightly.
- Curl the bar upward toward your chest by bending only at the elbows.
- Squeeze the forearms and biceps hard at the peak contraction.
- Slowly lower the bar back to the starting position under full control.
Coaching Tips
Form Cues
- Keep elbows fixed
- Wrists straight and neutral
- Squeeze the forearms hard
- Control the descent
Breathing
Inhale as you lower the weight; exhale forcefully as you curl the bar up past your waist. Maintain core tension throughout the lift.
Tempo
3-0-1
Range of Motion
Move from full elbow extension (arms straight) to maximum comfortable flexion, typically just below shoulder height.
Safety
Safety Notes
- Use light to moderate weight to protect the wrist joints from strain due to the pronated grip.
- Stop immediately if you feel sharp pain in your wrists or elbows.
Spotting
Not generally required; if struggling, use body english instead of compromising wrist position.
Common Mistakes
- Allowing the torso to rock or swing
- Flaring the elbows away from the body
- Flexing or extending the wrists during the curl
When to Avoid
- Acute wrist or elbow tendonitis
Flexibility Needed
- Full, pain-free wrist pronation
Build Up First
- Ability to maintain stationary upper arms
Also known as
Reverse Curl, Pronated Grip Curl, Forearm Curl
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