Strength

Barbell Reverse Curl

The Barbell Reverse Curl targets forearm and bicep muscles, improving grip strength and upper arm balance. Unlike traditional curls, palms face down to work out often disregarded muscles.

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Barbell Reverse Curl instructions

Step-by-step instructions

Stand tall with your feet hip-width apart, holding a barbell with palms facing towards you.

Ensure your hands are shoulder-width apart on the bar. Keep your elbows close to your sides at all times.

Curl your hands towards your chest, maintaining the palms-down position.

Pause at the top of the curl for a brief moment, squeezing the muscles in your forearms.

Slowly lower the barbell back to the starting position and repeat for the programmed number of reps.

Stand tall with your feet hip-width apart, holding a barbell with palms facing towards you.

Ensure your hands are shoulder-width apart on the bar. Keep your elbows close to your sides at all times.

Curl your hands towards your chest, maintaining the palms-down position.

Pause at the top of the curl for a brief moment, squeezing the muscles in your forearms.

Slowly lower the barbell back to the starting position and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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