Barbell Reverse Curls
Stand tall and grip a barbell with palms facing down (overhand grip). Keep elbows pinned to your sides and curl the barbell up without swinging. Squeeze at the top and lower under control. Targets the brachialis muscle under the biceps and builds forearm strength.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set up with elbows pinned against your ribs and wrists straight.
- Take an overhand grip and let the elbows start fully extended.
- Curl the weight by bending only the elbows.
- Stop before the elbows drift forward or the wrists fold.
- Squeeze briefly at the top.
- Lower for two counts back to full extension.
Watch for
- Elbows moving forward to shorten the rep.
- Shoulders shrugging to start the lift.
- Torso swinging to move the weight.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
Choose a load that lets the last rep keep the same two-count lowering phase.
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