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
1
Stand tall with your feet hip-width apart, holding a barbell with palms facing towards you.
2
Ensure your hands are shoulder-width apart on the bar. Keep your elbows close to your sides at all times.
3
Curl your hands towards your chest, maintaining the palms-down position.
4
Pause at the top of the curl for a brief moment, squeezing the muscles in your forearms.
5
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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