Reverse Barbell Curl

Also called reverse curl, reverse grip curl and overhand curl.

Works

Biceps, plus forearms

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.

1. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
2. Slowly begin to bring the bar back to starting position as your breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Palms down, shoulder width.
• Elbows pinned to the sides.
• Curl to shoulder height.
• Lower slowly, wrists straight.

Common mistakes

• Wrists bending back.
• Swinging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

Swap for