How To Do Reverse Barbell Curl

Reverse Barbell Curl Exercise

Reverse Barbell Curl is a great exercise for developing the muscles on the top of the forearms, the brachioradialis muscles and the biceps.

Reverse Barbell Curl will help strengthen your grip which is often the weak link in a pulling exercise.

It will also build the tendons and ligaments on your wrist which are often hampered by working on a keyboard every day.

This is an important exercise to include in your rotation if you participate in tennis, golf or baseball.

Reverse Barbell Curl How To

  • Take an overhand shoulder width grip on a barbell.
  • Assume a shoulder width stance; feet slight angled out. Chest and hips out to maintain a flat back position.
  • Tuck your elbows into your torso and start out with your wrists in a pronated position. Keep a slight bend in your elbows throughout the exercise
  • Flex at the elbow, contract the forearm muscles the curl the barbell toward your shoulders.
  • At the top position hold the barbell for a count of “one” then return your arms slowly to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Reverse Barbell Curl, do not use heavy weights as it will strain the tendons and ligaments on your elbows and wrists.

Always keep your elbows tucked into your torso to reduce pressure on the joints.

A routine using light to moderate weight for high reps will yield productive results for Reverse Barbell Curl.

If you want to lessen the involvement of the biceps in the exercise, simply switch to a thumb-less grip.

Variations: Reverse Dumbbell Curl, Reverse Cable Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Reverse Barbell Curl