Reverse Barbell Curl
Barbell held with reverse grip while standing
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand upright holding a barbell with a shoulder-width reverse grip.
- Lock your elbows against your ribs and keep them stationary.
- Curl the bar up toward your shoulders while exhaling.
- Squeeze your forearms and biceps hard at the top position.
- Lower the weight slowly to the start while inhaling.
Common mistakes
- Swinging the torso to generate momentum.
- Allowing the elbows to drift forward during the curl.
- Bending the wrists inward under the load.
- Dropping the weight too fast on the way down.
Safety
Avoid excessive wrist flexion to prevent strain on the forearm tendons.
Tips
- Keep your wrists straight and strong throughout the lift.
- Drive the movement by leading with your knuckles.
- Prevent your elbows from drifting forward or flaring out.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Standing
