Barbell Reverse Curl — how to, muscles worked, alternatives

How to do the Barbell Reverse Curl

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

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

Compared with similar variants

	Barbell Reverse 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	moderate	low	low	moderate
Wrist	moderate	low	low	low
Equipment	Barbell	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.

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 Beginner
Easier Barbell Reverse Concentration Curl Beginner
This exercise Barbell Reverse Curl Beginner

Too hard for now? Start with the Barbell Reverse Concentration Curl.

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.