Biceps

Reverse-Grip Barbell Curl

The reverse curl is a barbell curl with your palms down: the biceps is at a disadvantage, so the forearms and brachialis take over.

Setup

Take a barbell or EZ bar overhand at shoulder width. Stand tall, elbows at your sides. Use noticeably less than in a regular curl.

Stand tall, take the bar with an overhand grip at shoulder-width, elbows at your sides — starting position.
Exhale and curl the bar up to your shoulders.
Inhale and lower it back down slowly.

Loading it like a normal curl — the reverse grip is weaker and your wrists collapse.
Wrists bending down — keep your hands in line with your forearms.
Elbows drifting forward — keep them at your sides.
Swinging the bar up — slow on the way up and down.

Equipment taken or the movement doesn't suit you — try Hammer Curl, Cable Rope Hammer Curl, Reverse Cable Curl. All 8 substitutes and what changes →

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

Prefer Telegram? Open the bot — same diary.

Position photos from the open free-exercise-db.