Reverse Barbell Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Holds

• Deltoid
• Extensor Digitorum
• Extensor Carpi Ulnaris

Equipment

• Barbell or EZ Bar

Technique

1. Stand holding the bar with an overhand grip at shoulder width, arms straight in front of the thighs.
2. Fix the elbows at your sides.
3. Curl the bar up until the forearms are vertical, knuckles leading.
4. Lower slowly back to straight arms.

Cues

• Keep the wrists in line with the forearms.
• Use noticeably less weight than for an underhand curl.

Common mistakes

• Letting the wrists drop back under the load.
• Swinging the bar up with the hips.
• Elbows drifting forward at the top.

Variations

• EZ-Bar Reverse Curl

Alternatives

• Hammer Curl
• Cable Reverse Curl
• Reverse Dumbbell Curl