Reverse Barbell Curl
A curl with a barbell held in an overhand (palms down) grip. Emphasises the brachioradialis and brachialis and builds forearm strength.
Primary muscles
- Brachioradialis
- Brachialis
Secondary muscles
- Biceps
- Forearm Extensors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell or EZ-bar with an overhand, shoulder-width grip, arms extended.
Keep the elbows at your sides and wrists straight.
Curl the bar toward the shoulders.
Pause at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Knuckles up
Wrists flat
Elbows pinned
Common mistakes
Letting the wrists bend back
Swinging the torso
Going as heavy as a regular curl
Safety notes
Use an EZ-bar if the straight bar strains the wrists.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.