Barbell Reverse Curl: How-to, Tips & More
The Barbell Reverse Curl is a beginner isolation exercise for your brachialis. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your forearms and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Forearms
Secondary
Biceps
Secondary
How to do the Barbell Reverse Curl
- Stand tall and hold the barbell with an overhand grip, shoulder width.
- Curl the bar up to your chest, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Barbell Reverse Curl tips
- Keep your wrists in line with your forearms.
- Expect to use about two thirds of your curl weight.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Barbell Reverse Curl alternatives
Cable Reverse Curl
Brachialis
Dumbbell Reverse Curl
Brachialis
Alternating Hammer Curl
Brachialis
Band Hammer Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Barbell Drag Curl
Barbell
Frequently asked questions
What muscles does the Barbell Reverse Curl work?
The Barbell Reverse Curl mainly works your brachialis, with help from your forearms and biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Reverse Curl good for beginners?
Yes. The Barbell Reverse Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Reverse Curl?
You need barbell.
Add Barbell Reverse Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon