How to do the Barbell Reverse Curl
Barbell Reverse Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Reverse Curl demonstration · © GymiaFit
Barbell Reverse Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Reverse Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- 2Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
- 3Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
- 6Repeat for the desired number of repetitions.
Barbell Reverse Curl — questions
What muscles does the Barbell Reverse Curl work?
The Barbell Reverse Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Reverse Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Reverse Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Reverse Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Reverse Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.