The reverse barbell curl is performed with an overhand grip, which shifts the work from the biceps to the brachioradialis, the brachialis and the muscles on top of the forearm. It builds forearm thickness and makes the upper arm look fuller from the side.
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3
Sets
12
Reps
Barbell
Equipment
4.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Forearms
➕
Secondary
Biceps
📋 How To Perform Reverse Barbell Curl
1
Grip the barbell with palms facing down (pronated grip), shoulder-width.
2
Keep elbows locked at your sides.
3
Curl the bar up using this overhand grip — you'll feel it more in your forearms.
4
Lower slowly under control.
5
Use lighter weight than a normal curl; this grip is naturally weaker.
💡 Benefits of Reverse Barbell Curl
Strengthens the forearm extensors and the brachioradialis, which improves grip and helps balance arm development. Because it uses a pronated grip, it also reduces the tendency of the biceps to take over, which exposes weak points in the forearms.
📈 Sets, Reps & Programming
Use a barbell or EZ-bar for 3 sets of 8 to 12 reps, starting about 30 to 40 percent lighter than your normal curl weight. Place it after your main biceps work, and train it once or twice a week.
⚠️ Common Mistakes to Avoid
Using your normal curl weight and letting the wrists bend backward
Swinging the hips and torso to move the weight
Letting the elbows drift forward at the top
✅ Pro Tips
Keep the wrists straight and the knuckles pointing up the entire rep
Use an EZ-bar if a straight bar bothers your wrists
🛡️ Safety Notes
The forearm extensors are small and easily overloaded. Stop if you feel sharp pain at the outside of the elbow, and increase the weight slowly over several weeks.
🔁 Progressions & Regressions
Make it harderpause for two seconds at the top and slow the lowering phase.
Make it easierlight dumbbells with a palms-down grip.
