# Barbell Reverse Curl

A barbell curl variation targeting the forearms, brachioradialis, and elbow flexors. Used to build grip-related arm strength and forearm size.

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

## Muscles worked

- Forearms: 9/10
- Biceps: 5/10

## How to do the Barbell Reverse Curl

1. Stand with your feet about hip width apart, holding a barbell with palms facing down.
2. Let the bar hang, arms straight, with your elbows close to your body.
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 — 6 steps

1. Stand tall with feet about hip width apart, holding a barbell with a shoulder-width overhand grip.
2. Let the bar hang against your thighs with arms straight, elbows close to your sides.
3. Set your shoulders back, tighten your stomach, and keep your wrists neutral.
4. Curl the bar upward by bending your elbows without letting them drift forward.
5. Raise the bar until your forearms are nearly vertical and your elbows stay pinned.
6. Lower the bar back to the start under control until your elbows fully extend.

## Common mistakes

- Swinging the torso to start reps
- Letting elbows drift forward
- Curling through bent wrists
- Using partial range only

## Form cues

- Use an overhand grip
- Keep wrists neutral
- Pin elbows in
- Lift without swinging

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best 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/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-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/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-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: [Resistance Band Hammer Curl](https://seto.fit/exercises/resistance-band-hammer-curl/) — Beginner
- Easier: [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/) — Beginner
- **This exercise: Barbell Reverse Curl — Beginner**

## Quick answers

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

Primary: Forearms 9/10. Also works: Biceps 5/10.

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

Elbow: moderate, Wrist: moderate. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Barbell Reverse 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 Curl?

Muscle growth: 3–4 sets of 8–12 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 Curl?

Dumbbells: Single Arm Dumbbell Reverse Preacher Curl, Dumbbell Reverse Concentration Curl. Cable machine: Cable Reverse Curl. Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Kettlebell: Single Arm Kettlebell Curl.

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

Barbell Reverse Concentration Curl (Beginner), Resistance Band Hammer Curl (Beginner).

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

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