Reverse Barbell Curl
Learn how to perform Reverse Barbell Curl, a Arms exercise, with setup, breathing and common mistakes.
Reverse Barbell Curl · Preview
Setup
Stand tall holding the bar with an overhand grip, backs of your hands up. Keep your wrists straight and your elbows beside your torso.
Start phase
Keep your wrist angle and curl the bar with your forearms. Use a short, solid lift led by your forearms and the outside of your upper arms rather than your biceps.
End phase
Lower the bar slowly while keeping your forearms engaged. Keep the same wrist angle all the way down without letting your wrists bend.
Target muscles
Think of lifting the bar with the top of your forearms. If your wrists bend first or your biceps take over, lower the weight and straighten your wrists.
Common mistakes
Bent wrists or shrugging immediately reduces forearm engagement. Prioritize neutral wrists and a fixed torso even if you need to lower the weight.
Breathing
Exhale as you lift and inhale as you lower. Even through the short movement, breathing steadily makes the speed easier to control.
Coach tip
Reverse curls can make your wrists give out first when you chase weight. Learn the feeling of your forearms holding firm with a light weight.
