# Barbell Reverse Concentration Curl

A seated barbell curl with an overhand grip, done leaning forward with the elbows between the knees. Targets the forearms and elbow flexors while removing body momentum.

- Beginner · Isolation
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-seated-concentration-biceps-curl/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-reverse-concentration-curl/

## Muscles worked

- Forearms: 9/10
- Biceps: 7/10

## How to do the Barbell Reverse Concentration Curl

1. Sit on the bench edge, lean forward, and hold the bar with palms facing down.
2. Keep your elbows between your knees with your arms straight.
3. Pull the bar up towards your shoulders, bending only at your elbows.
4. Slowly lower the bar back to the start until your elbows fully extend.

### Full technique — 7 steps

1. Sit at the end of a flat bench with your feet wide and flat on the floor.
2. Hold a barbell with a shoulder-width overhand grip and lean your torso forward.
3. Place your elbows between your knees and let the bar hang with arms straight.
4. Keep your wrists neutral and hold the same torso angle for the whole set.
5. Curl the bar upward by bending your elbows without letting them drift forward.
6. Raise the bar toward your upper chest until your elbows are fully bent.
7. Lower the bar back to the start under control until your elbows fully extend.

## Common mistakes

- Letting elbows drift forward
- Swinging the torso to start reps
- Curling through bent wrists
- Cutting off the bottom range
- Turning the palms up

## Form cues

- Use an overhand grip
- Keep wrists neutral
- Keep upper arms still
- Elbows stay between knees
- Fully extend each rep

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Reverse Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-reverse-preacher-curl/), [Dumbbell Reverse Concentration Curl](https://seto.fit/exercises/dumbbell-reverse-concentration-curl/)
- **Resistance bands**: [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-curl/), [Resistance Band Reverse Spider Curl](https://seto.fit/exercises/resistance-band-reverse-spider-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Barbell Reverse Concentration Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Barbell Reverse Concentration Curl work?

Primary: Forearms 9/10, Biceps 7/10.

### Which joints does the Barbell Reverse Concentration Curl load?

Elbow: low, Wrist: low.

### When should I do the Barbell Reverse Concentration Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Barbell Reverse Concentration Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Barbell Reverse Concentration Curl?

Dumbbells: Single Arm Dumbbell Reverse Preacher Curl, Dumbbell Reverse Concentration Curl. Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl.

### What is an easier version of the Barbell Reverse Concentration Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Barbell Reverse Concentration Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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