Barbell Reverse Curl
- 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.
- 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
Setup
- 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
Technique
- 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
