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Reverse Barbell Curl

Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Barbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.4

Out of 10

Excellent

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Reverse Barbell Curl Images

Reverse Barbell Curl
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Reverse Barbell Curl
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Reverse Barbell Curl Guide

Main Muscle: Biceps

  1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
  2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  3. Slowly begin to bring the bar back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.

Alternative Exercises For Reverse Barbell Curl

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Review: Reverse Barbell Curl

Exercise Rating
10/10

Mar 8, 2012 4:43 PM: NC

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Tip: Reverse Barbell Curl

Exercise Rating
10/10

Nov 14, 2011 4:34 AM: try an E-Z bar curl for a natural hold and keep your arms against your body to feel the better pump on your forearms and biceps.

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Review: Reverse Barbell Curl

Exercise Rating
8/10

Jul 31, 2011 5:54 AM: I find this a pretty good exercise for the Brachialis and forearms

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Review: Reverse Barbell Curl

Exercise Rating
7/10

Jul 29, 2011 1:10 PM: can somebody tell me the difference betwen this one and the normal one ?

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Review: Reverse Barbell Curl

Exercise Rating
9/10

Jan 17, 2011 12:17 PM: Like doing this exercise because it helps with your peak muscle in your biceps!!

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Tip: Reverse Barbell Curl

Exercise Rating
8/10

Feb 12, 2010 8:41 AM: this doesnt work the biceps at all.

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Tip: Reverse Barbell Curl

Exercise Rating
8/10

Nov 8, 2009 9:04 AM: Great movement to hit the forearms. To add a difficulty to it, try having your thumbs out instead of in. This adds some tension on the wrist muscles and works them out indirectly. I found this really benifical in my forearm development

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