Barbell Reverse Curl

  1. Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
Grips Overhand
Mechanic Isolation
Force Pull
Difficulty Advanced

Barbell Reverse Curl: A Comprehensive Guide


  • Select a barbell with the appropriate weight for your strength level
  • Stand with your feet shoulder-width apart and grip the barbell with a shoulder-width overhand grip
  • Keep your arms straight and the barbell hanging at arm's length in front of your thighs

How to Perform

  • Breathe in and tighten your core
  • Curl the barbell upwards towards your chest, keeping your upper arms stationary and your elbows tucked in close to your torso
  • Hold the contraction at the top for a count of one
  • Lower the barbell back down to the starting position with control, inhaling as you do so
  • Repeat the movement for the desired number of reps


  • Keep your movements smooth and controlled throughout the exercise
  • Avoid using momentum to swing the barbell up and down
  • Keep your head and neck in a neutral position, looking straight ahead and avoiding any unnecessary neck strain
  • Engage your shoulder blades and keep your shoulders down and away from your ears

Things to Avoid

  • Using a weight that is too heavy and sacrificing form
  • Arching your back or swaying excessively
  • Locking out your elbows at the top of the movement
  • Allowing your elbows to flare out to the sides