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Reverse Barbell Curl

Performed in the reverse (supinated) grip variation, this variation primarily targets your Biceps, with support from Forearms. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Reverse Barbell Curl

  1. Step 1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
  2. Step 2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  3. Step 3. Slowly begin to bring the bar back to starting position as your breathe in.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do reverse barbell curls target?

This exercise primarily targets the brachialis and brachioradialis. While it involves the biceps, the pronated grip shifts the mechanical load toward the forearm and upper arm stabilizers.

What is the most common form mistake during this movement?

Using excessive momentum or swinging the hips to lift the weight is a frequent error. Keep your elbows pinned to your sides and maintain a neutral spine throughout the set.

How should I grip the barbell for maximum effectiveness?

Use a shoulder-width, overhand grip with your knuckles facing upward. Ensure your wrists remain straight and do not curl toward your body to maintain tension on the forearms.

Is there a beginner-friendly alternative to the barbell version?

Beginners can use an EZ-bar to reduce strain on the wrists. The angled grip allows for a more natural hand position while still targeting the same muscle groups effectively.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions. Because the grip is often the limiting factor, higher repetitions with moderate weight are generally more effective than low-rep heavy sets.

Sample sets & reps for Reverse Barbell Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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