Arms · Elbow flexion
Barbell Reverse Curl
The barbell reverse curl is an arm exercise where you curl a straight bar with an overhand grip. The palms-down position shifts work from the biceps to the brachialis and brachioradialis, which is why you use much less weight than in a regular barbell curl. It builds the top of the forearm and the upper arm.
Also known as: Reverse barbell curl, Overhand barbell curl, Reverse grip barbell curl
- Muscle group
- Arms
- Movement pattern
- Elbow flexion
- Type
- Isolation
- Equipment
- Barbell
- Difficulty
- Intermediate
What muscles does the barbell reverse curl work?
Primary movers
- Brachioradialis
- Brachialis
Assisting muscles
- Biceps brachii
- Forearm extensors
- Anterior deltoid
The brachioradialis, which runs along the top of the forearm, and the brachialis, under the biceps, are the main workers. With palms down, the biceps are in a weaker position, so these two muscles take a bigger share of the curl.
The biceps still help, but they work at a mechanical disadvantage. That is why most people curl noticeably less weight with the reverse grip than with an underhand bar.
The forearm extensors on the top of the forearm work isometrically to keep your wrists straight against the load. This is a large part of why the exercise is good for forearm size and grip.
A straight bar locks your wrists into a fully overhand position, which some people find uncomfortable. Keep your wrists in line with your forearms and stop if you feel sharp pain.
How to do the barbell reverse curl
Setup
- 1
Stand tall holding a straight barbell with an overhand grip, hands about shoulder width apart.
- 2
Let your arms hang fully extended in front of your thighs.
- 3
Keep your elbows close to your sides and your wrists straight.
- 4
Brace your abs and set your feet about hip width apart.
Execution
- 1
Curl the bar up toward your shoulders, bending only at the elbows.
- 2
Keep your wrists in line with your forearms and don't let them bend back.
- 3
Pause at the top without letting your elbows drift forward.
- 4
Lower the bar slowly until your arms are straight.
- 5
Keep your hips and lower back still throughout.
- 6
Repeat for the desired number of repetitions.
Common barbell reverse curl mistakes
Swinging the bar up
Momentum from the hips and lower back replaces muscle tension.
The fix: Use less weight and keep your torso still.
Letting the elbows drift forward
The front delts help and the curl loses its focus.
The fix: Pin your elbows to your sides at the top.
Bending the wrists back
It strains the wrists and makes the bar harder to hold.
The fix: Keep your wrists in line with your forearms.
Dropping the bar quickly
You skip the lowering phase, which is where much of the work is.
The fix: Take two to three seconds to lower the bar until your arms are straight.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–15 | Light to moderate weight, 1–2 reps in reserve | 60–90 s |
| Strength | 3–4 | 6–10 | Moderate weight, strict form | 90 s |
| Beginner | 2–3 | 10–12 | Light bar, strict form | 60–90 s |
Expect to use noticeably less weight than for a regular barbell curl. Add reverse curls after your main biceps work, one or two times a week, and move to an EZ bar if the straight bar bothers your wrists.
Running the barbell reverse curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Reverse Curl variations and alternatives
Reverse EZ Bar Curl
EasierThe angled grip is gentler on the wrists.
Dumbbells let each wrist find its own angle.
Dumbbell Hammer Curls
AlternativeA neutral grip that shares the load between biceps and brachialis.
Barbell Bicep Curl
AlternativeThe underhand version, which targets the biceps more.
Reverse Wrist Curls
AlternativeIsolates the forearm extensors with a smaller movement.
Frequently asked questions
What does the reverse curl work?
It works the brachioradialis and brachialis most, along with the forearm extensors, and the biceps help.
Why is the reverse curl so much harder?
The overhand grip puts the biceps at a disadvantage, so you need less weight.
Should I use a straight bar or an EZ bar?
A straight bar works well, but an EZ bar is easier on the wrists.
How heavy should I go?
Choose a weight you can curl strictly, usually well below your regular curl.
Hercules tracks every barbell reverse curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play