Barbell Reverse Curl
Target your forearms with Barbell Reverse Curls! Build strength and definition with this effective exercise. Proper form is key!
The Barbell Reverse Curl mainly works the forearms, with help from the biceps. You'll need: barbell or weight plates.
Required Equipment
Barbell Reverse Curl Muscles Worked
Primary
Forearm Flexor (brachioradialis); Top Forearm (wrist extensors)
Secondary
Biceps (biceps brachii); Side Biceps (brachialis)
Barbell Reverse Curl Variations and Alternatives
How to do the Barbell Reverse Curl
Stand upright with your feet shoulder-width apart and grab a barbell with an overhand grip (palms facing down), hands placed about shoulder-width apart.
Keep your elbows close to your torso throughout the exercise. This is the starting position.
Exhale as you curl the barbell up towards your shoulders, keeping your wrists straight and upper arms stationary.
Only your forearms should move as you lift the weight with control, focusing on contracting your forearm muscles.
Once the barbell reaches shoulder level or your forearms become vertical, pause for a moment to squeeze your forearm muscles.
Inhale as you slowly lower the barbell back to the starting position with a controlled motion.
Repeat the movement for the desired number of repetitions and sets, ensuring that you maintain good form throughout the exercise.
Make sure not to use your back or shoulders to lift the weight, as this can lead to injury and reduces the effectiveness of the exercise on the target muscle groups. Always start with a manageable weight to perfect your form before progressing to heavier weights.
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Barbell Reverse Curl FAQs
What muscles does the Barbell Reverse Curl work?
The Barbell Reverse Curl mainly works the forearms, with help from the biceps. The main muscles are the brachioradialis and wrist extensors.
What equipment do you need for the Barbell Reverse Curl?
Barbell or weight plates.
What workout day should the Barbell Reverse Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Reverse Curl variations and alternatives?
Similar exercises include the Band Reverse Curl, Barbell Behind-Back Finger Curl, Barbell Reverse-Grip Overhead Press and Barbell Curl.
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