Strength · Recomp guide

Reverse Barbell Curl

The reverse barbell curl is a beginner strength exercise for your biceps, using barbell.

Main muscles
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Reverse Barbell Curl, starting position
Start
Reverse Barbell Curl, end position
Finish

Setup

Stand tall holding a barbell with an overhand grip, hands shoulder-width.

How to do it

  1. Keep your elbows at your sides.
  2. Curl the bar up with your knuckles facing up.
  3. Pause near your shoulders.
  4. Lower slowly.

Coaching cues

  • Wrists straight, not bent back.
  • Lighter than a normal curl.

Common mistakes

  • Wrists bending as the bar rises.
  • Swinging your hips.

Alternatives to the reverse barbell curl

Barbell Curl Barbell Preacher Curl Barbell Band curl Resistance bands Cable curl Cable stack Drag Curl Barbell Dumbbell curl Dumbbells