Reverse Barbell Curl
How to do the Reverse Barbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Barbell
How to do the Reverse Barbell Curl
- 1
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3
Slowly begin to bring the bar back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Reverse Barbell Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Reverse Barbell Curl: common questions
What muscles does the Reverse Barbell Curl work?
The Reverse Barbell Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Reverse Barbell Curl suitable for beginners?
Yes. The Reverse Barbell Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Reverse Barbell Curl?
To do the Reverse Barbell Curl you'll need a barbell.
Is the Reverse Barbell Curl a compound or isolation exercise?
The Reverse Barbell Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Reverse Barbell Curl with correct form?
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Reverse Barbell Curl sets, free.
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