How to do the Barbell Reverse Concentration Curl
- Sit on the bench edge, lean forward, and hold the bar with palms facing down.
- Keep your elbows between your knees with your arms straight.
- Pull the bar up towards your shoulders, bending only at your elbows.
- Slowly lower the bar back to the start until your elbows fully extend.
Full technique — 7 steps
- Sit at the end of a flat bench with your feet wide and flat on the floor.
- Hold a barbell with a shoulder-width overhand grip and lean your torso forward.
- Place your elbows between your knees and let the bar hang with arms straight.
- Keep your wrists neutral and hold the same torso angle for the whole set.
- Curl the bar upward by bending your elbows without letting them drift forward.
- Raise the bar toward your upper chest until your elbows are fully bent.
- 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
Compared with similar variants
| Barbell Reverse Concentration Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Barbell, Flat bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Single Arm Dumbbell Reverse Preacher Curl Same level
- Dumbbell Reverse Concentration Curl Same level
Resistance bands
- Resistance Band Reverse Curl Same level
- Resistance Band Reverse Spider Curl Same level
Cable machine
- Cable Reverse Curl Same level
- Single-Arm Cable Cross-Body Curl Harder
No equipment
- EZ Bar Spider Curl Same level
- Leg Resisted Biceps Curl Same level
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
- This exercise Barbell Reverse Concentration Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
