In this lesson, you will learn how to do reverse barbell curls to target the forearm muscles. The reverse barbell curl is similar to the regular barbell biceps curl. However, when you grip the barbell with an overhand grip, the exercise primarily targets the outer forearm muscles rather than the biceps. That said, the outer head of the biceps still receives some stimulation.
Find more forearm exercises at Weight Training Main.
Execution
- Slightly round your back, keep your abs tight, and bend your knees a little.
- Do not lean back while curling the barbell.
- Hold the barbell with an overhand grip (palms facing down), with your hands about shoulder-width apart.
- Overhand grip: Fingers on top of the bar, thumbs underneath.
- Keep your elbows close to your waist, and your upper arms vertical and still throughout the movement.
- Curl the barbell upward until your hands are above elbow height, and exhale as you lift.
- Avoid moving your legs, back, or upper arms—this is a forearm exercise, so use moderate weight.
- Lower the barbell back down until your arms are fully extended, and inhale as you do so.
- The downward motion should be slightly slower than the upward movement.
- If you're using a heavy weight or have elbow issues, don't fully lock out your arms at the bottom.
Advice
- Perform the movement slowly and with control.
- Choose a weight that allows you to complete at least 15 repetitions.
- Recommended: 25 reps for endurance and conditioning.
Suggestions
- Forearm Anatomy
- Barbell Wrist Curl
- Barbell Wrist Curl Behind the Back
- Reverse Barbell Wrist Curl
- Reverse Barbell Preacher Curl
