Reverse Barbell Curl

Forearms, Brachialis, BicepsBarbell

A key exercise targeting the brachialis and forearms. Curling with an overhand grip builds grip strength and reinforces the wrist extensors.

How to do it

1Stand tall and grip the barbell with an overhand, shoulder-width grip, arms fully extended.

2Lock your elbows into your sides and brace your core for balance.

3Curl the bar up in an arc toward your upper chest by flexing your elbows.

4Hold at the top for a second, keeping your wrists straight and aligned with your forearms.

5Lower the bar under control until your arms are fully extended.

Common mistakes

Flaring your elbows out during the lift, reducing exercise tension.

Letting your wrists collapse under the weight, straining the joints.

Leaning back and swinging your upper body to heave the weight up.

Breathing

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

Make it harder or easier

To make it easier, lower the weight or switch to an EZ-bar; to make it harder, hold a 3-second pause at the top.

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.