Barbell Curl (Reverse Grip)

Barbell Curl (Reverse Grip)

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Barbell Curl (Reverse Grip) is an isolation exercise that primarily works out the biceps brachii—particularly the brachialis—and the forearm extensors, especially the brachioradialis. It is a beginner-level exercise that shifts some of the emphasis away from the biceps peak and focuses more on forearm and brachialis development.

The reverse grip variation of the barbell curl challenges your grip strength and helps develop a thicker and more complete arm appearance. By using an overhand grip, the biceps are still engaged, but the forearms are forced to contribute more, making this a great compound-isolation hybrid for the arms.

This exercise is particularly useful for athletes looking to improve grip strength, arm endurance, or fill out their upper arms in areas that traditional curls might miss. It also provides joint variety, which can help reduce overuse injuries from always training with the same hand positioning.

Instructions

  1. Stand upright holding a barbell with an overhand (pronated) grip, hands about shoulder-width apart.
  2. Keep your elbows close to your torso and let the bar rest at arm’s length in front of your thighs.
  3. Without swinging, curl the bar upward by flexing at the elbows. Keep your upper arms stationary.
  4. Pause at the top of the movement when your forearms are nearly vertical.
  5. Slowly lower the bar back to the starting position under control.
  6. Repeat for the desired number of reps.

Common Mistakes

Using excessive weight

Lifting too heavy compromises form and increases injury risk, especially for wrists and elbows.

Bending the wrists

Letting the wrists bend backward puts stress on the joints and reduces muscle engagement.

Swinging the bar

Using momentum reduces the tension on the target muscles and can lead to poor results.

Neglecting full range of motion

Not fully extending or curling limits muscle activation and development.

Injuries

Barbell Curl (Reverse Grip) is a low to medium risk exercise when executed with proper form and an appropriate weight.

The most common issues stem from wrist discomfort due to the pronated grip, especially for individuals with limited wrist mobility. Additionally, using too much weight can lead to elbow strain or improper form that shifts tension away from the target muscles.

To reduce the risk of injury, warm up your wrists and forearms before lifting, and avoid overloading the bar. If you experience wrist pain, switching to an EZ bar or adjusting grip width can help alleviate discomfort.

Frequently Asked Questions

Q: Can I use an EZ bar instead of a straight bar for reverse curls?

Yes, an EZ bar can reduce wrist strain while still targeting similar muscles.

Q: Should I do reverse curls at the start or end of my workout?

They’re often best placed toward the middle or end as an accessory movement.

Q: How wide should my grip be?

Shoulder-width is ideal, but you can adjust slightly based on comfort and wrist mobility.

Overview

Target Muscle Groups:
Biceps, forearms.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.