Barbell Reverse Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Reverse Curl is an effective isolation exercise primarily targeting the biceps while also engaging the forearms, particularly the brachioradialis. Performed with a barbell and a palms-down (pronated) grip, it emphasizes elbow flexion while minimizing involvement of the shoulders. Standing with feet hip-width apart and elbows tucked close to the body, the barbell is curled upward toward the chest in a controlled motion, pausing briefly at the top to maximize contraction. Slowly lowering the bar back to the starting position ensures constant tension on the muscles, promoting strength and hypertrophy in both the biceps and forearms. This exercise is ideal for enhancing arm definition and improving grip strength.
How to Perform
Stand upright with your feet roughly shoulder-width apart, holding the barbell in front of you with your palms facing down.
Position your hands so they are slightly wider than shoulder-width, and keep your elbows tucked close to your torso throughout the movement.
Slowly bend your elbows to lift the barbell toward your chest, keeping your palms facing downward and avoiding any swinging of the arms or body.
When the bar reaches the top, pause briefly and consciously contract your forearm and bicep muscles to maximize engagement.
Gradually lower the barbell back to the starting position under control, resisting the pull of gravity, and repeat for the desired number of repetitions.
Focus on maintaining a steady, smooth motion and avoid using momentum or leaning backward, as this reduces effectiveness and increases risk of strain.
Keep your core engaged and your shoulders relaxed throughout the exercise to protect your joints and maintain proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a weight you can control fully to maintain proper form and avoid swinging.
Keep your elbows tucked to your sides to ensure the biceps and forearms do most of the work.
Focus on slow, controlled movements rather than lifting heavy quickly.
Pause briefly at the top to maximize contraction in the forearms and biceps.
Avoid leaning backward or using your shoulders to lift the bar.
Engage your core to stabilize your body and protect your lower back.
Maintain a firm palms-down grip to emphasize forearm activation.
Include this exercise in moderate rep ranges (8–15) to balance strength and hypertrophy.
How Not to Perform
Do not use excessive weight that forces you to swing your body or cheat the movement.
Avoid letting your elbows drift forward or outward; this shifts tension away from the biceps and forearms.
Never lift the bar using momentum from your shoulders or back—keep the movement controlled and isolated.
Do not perform the curl too quickly; rushing reduces muscle engagement and increases injury risk.
Avoid locking your wrists or letting them bend excessively; maintain a firm, neutral grip.
Do not lean backward or arch your lower back to help lift the bar; this can strain the spine.
Avoid neglecting the lowering phase; letting the bar drop wastes energy and reduces muscle tension.
Do not let your core relax; a loose torso can destabilize your body and reduce focus on the target muscles.
Avoid flaring your shoulders up toward your ears, which shifts tension away from the biceps and forearms.
Never sacrifice proper form for additional reps—quality over quantity is key for this exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
