Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Reverse Barbell Curl
BicepsBeginner

Reverse Barbell Curl

A curl with a barbell held in an overhand (palms down) grip. Emphasises the brachioradialis and brachialis and builds forearm strength.

Sign in to add to your day

Primary muscles

  • Brachioradialis
  • Brachialis

Secondary muscles

  • Biceps
  • Forearm Extensors
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Reverse Barbell Curl movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell or EZ-bar with an overhand, shoulder-width grip, arms extended.

  1. 1

    Keep the elbows at your sides and wrists straight.

  2. 2

    Curl the bar toward the shoulders.

  3. 3

    Pause at the top.

  4. 4

    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.

Details

Body parts
Arms · Forearms · Upper Body
Equipment
Barbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Dumbbell Reverse CurlBeginner→
  • Reverse Cable CurlBeginner→
  • Reverse Plate CurlBeginner→
  • Reverse-Grip EZ-Bar Preacher CurlIntermediate→

Similar Exercises

  • Hammer CurlBeginner→
  • Zottman CurlIntermediate→
  • Zottman Preacher CurlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.