Barbell Reverse Curl

Forearms, BicepsStraight or EZ-Bar

An overhand barbell curl that targets the forearms, brachioradialis, and biceps. The reverse grip shifts focus to the pronators and wrist flexors, building grip strength and balanced arms.

How to do it

1Stand upright, feet shoulder-width apart, holding the bar with an overhand grip at shoulder width.

2Pin your elbows to your sides and keep them fixed throughout the movement.

3Smoothly curl the bar up toward your chest by bending at the elbows.

4Pause at the top for a second, keeping your wrists neutral and straight.

5Lower the bar back down under control without fully locking out your elbows.

Common mistakes

Bending your wrists upward at the top, overloading the wrist joints.

Swinging your torso to swing the weight up, taking tension off your arms and straining your lower back.

Letting your elbows flare or drift forward, bringing your front delts into the movement.

Breathing

Exhale as you curl the bar up to your chest; inhale as you lower it back down.

Make it harder or easier

To make it easier, use an EZ-bar to reduce wrist discomfort. To make it harder, use a slower eccentric lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.