Videos
Instructions
- Stand upright holding a barbell with a pronated (overhand) grip, hands shoulder-width apart.
- Keep your elbows close to your torso and arms fully extended.
- Curl the barbell upwards by flexing your elbows while maintaining the pronated grip throughout.
- Pause briefly at the top of the movement with forearms fully contracted.
- Lower the barbell back to the starting position in a controlled manner while keeping wrists in pronation.
Technical Tips
- Avoid swinging your torso or using momentum.
- Keep your wrists neutral to reduce strain.
- Maintain tension on the forearms throughout the entire movement.
Breathing Tips
- Exhale while curling the barbell up.
- Inhale while lowering the barbell back down.
Medical restrictions
- Wrist tendonitis
- Elbow joint injuries
- Severe forearm muscle strains
What muscles does the reverse barbell curl work?
The reverse barbell curl primarily works the forearms, especially the brachioradialis and forearm extensors, with secondary engagement of the brachialis for enhanced arm development.
Is the reverse barbell curl better than regular curls for forearms?
Yes, the reverse barbell curl is more effective for forearm development compared to regular curls due to its overhand grip, which places greater emphasis on the brachioradialis and forearm extensors.
How should I grip the barbell during reverse curls?
You should grip the barbell with a pronated (overhand) grip, hands shoulder-width apart, keeping wrists neutral to effectively target the forearm muscles.
Can beginners do reverse barbell curls safely?
Yes, reverse barbell curls are suitable for beginners if performed with proper form, controlled movement, and an appropriate weight to avoid wrist or elbow strain.
The Reverse Barbell Curl is a fundamental exercise targeting the forearms with a significant focus on the brachioradialis and forearm extensors, while also engaging the brachialis as a supporting muscle. Unlike traditional curls, this variation uses an overhand grip, promoting balanced forearm development and improved grip strength essential for overall arm aesthetics and functional performance. It is highly recommended for athletes, bodybuilders, and fitness enthusiasts aiming to build wrist and forearm stability, reduce injury risk during pulling movements, and enhance arm definition. Performing this exercise consistently can lead to better control during lifts, improved daily grip functionality, and an increase in the muscular endurance of the forearms. Its simplicity makes it accessible to beginners while remaining effective for advanced training programs when integrated with progressive overload strategies. Ensure controlled movement and strict form to maximise its benefits and avoid compensations that could reduce its forearm emphasis.