How to do the Barbell Reverse Curl
ForearmsBarbellIntermediate
The barbell reverse curl is one of the most direct paths to building thick, powerful forearms and closing the grip-strength gap that holds most lifters back. Master this movement and you will add functional armor to your arms that carries over to every pull in your program.
Add this to my personalized plan →Muscles worked
Primary
Forearms
Secondary
Grip
Step-by-step
- Stand tall with a shoulder-width overhand grip on the barbell, wrists neutral and elbows pinned to your sides.
- Curl the bar upward by flexing at the elbow, keeping your wrists firm and flat throughout the entire arc.
- Squeeze the forearm extensors hard at the top without letting your elbows drift forward or your wrists buckle.
- Lower the bar under full control over two to three seconds, resisting the weight all the way back to the start.
Common mistakes
- Letting the wrists collapse into flexion on the way up, which shifts load off the target muscles — consciously hold the wrist in a neutral or very slightly extended position throughout the rep.
- Using momentum and swinging the torso to get the bar moving, which eliminates forearm tension — drop the weight and keep your upper arms completely stationary against your body.
- Rushing the eccentric and dropping the bar fast, wasting half the muscle-building stimulus — own every inch of the descent with deliberate control.
Pro tip — Actively try to extend your wrists slightly as you curl upward rather than just holding them neutral — this co-contracts the brachioradialis and wrist extensors simultaneously, dramatically increasing forearm recruitment without adding any extra load.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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