Gript
EN
Download on the App StoreGet it on Google Play

Barbell Reverse Curl

Also known as: Reverse Grip Bicep Curl, Reverse Curl (Barbell)

BeginnerBarbell

Perform elbow flexion with an overhand barbell grip, emphasizing the forearms and brachioradialis as the primary movers.

How to do the Barbell Reverse Curl#

  1. Stand upright and grip the barbell with an overhand (pronated) grip about shoulder-width apart.
  2. Tuck your elbows close to your sides and keep your torso still.
  3. Bend your elbows to curl the bar upward, keeping the upper arms pinned, until the forearms finish near vertical.
  4. Lower the bar under control until your arms are fully extended and repeat.

Muscles worked#

  • Primary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
  • Secondary: Biceps (Biceps Brachii)

Common mistakes#

Track the Barbell Reverse Curl in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

Download on the App StoreGet it on Google Play
4.7 average ratingLoved worldwide

You're already in Gript

Everything on this page is also available inside the app — this article opens from Help, and the calculators live under Tools.

Plan your sets

Frequently asked questions#

What muscles does the Barbell Reverse Curl work?

The Barbell Reverse Curl primarily works the forearms. The biceps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the biceps, lighten the load and slow the lowering phase.

What equipment do I need for the Barbell Reverse Curl?

The Barbell Reverse Curl needs the following: Barbell. Nothing beyond that is required to run the movement as described above.

Is the Barbell Reverse Curl suitable for beginners?

Yes. The Barbell Reverse Curl is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Barbell Reverse Curl?

Behind the Back Barbell Wrist Curl, Seated Barbell Wrist Extension, Active Hang all train the same primary muscles as the Barbell Reverse Curl. Pick whichever one matches the equipment in front of you.

Similar exercises

Behind the Back Barbell Wrist CurlBarbellSeated Barbell Wrist ExtensionBarbell · BenchActive HangPull-up barClimbingBodyweightCross Body Hammer CurlDumbbellDead HangPull-up barFarmers WalkDumbbellBand Hammer CurlResistance bandCable Hammer CurlCableDumbbell Hammer CurlDumbbellPinwheel CurlDumbbellBand Reverse CurlResistance band

Explore exercises