Reverse Barbell Curl
Trains the Biceps, Brachialis and Brachioradialis.
- Equipment
- A barbell or an EZ bar
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand holding a barbell or EZ-bar with an overhand grip, hands about shoulder-width apart, arms hanging straight down.
- Stand tall with your feet hip-width apart and tuck your elbows against your sides.
- Keeping your wrists straight and firm, curl the bar up by bending your elbows.
- Continue until your forearms are roughly vertical, then squeeze briefly.
- Lower under control all the way back to straight arms.
Common mistakes
- Expecting to use a normal curl weight. The overhand grip removes most of the biceps' mechanical advantage, so the working weight will be substantially lighter — that is the exercise doing its job.
- Letting the wrists collapse backward under the bar. Holding them straight is part of the movement, and it is what gives the wrist extensors their isometric work.
- Swinging from the hips to compensate for the lighter grip position.
- Skipping it because it feels weak. It is one of the more efficient movements available: the brachialis and brachioradialis get trained through a range while the wrist extensors work isometrically, which is three useful things in one slot.