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Reverse Grip Barbell Curl 6s · no sound

Reverse Grip Barbell Curl

A standing barbell curl taken with the palms facing down, shifting the work from the biceps onto the forearms.

Primary muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Load a barbell and stand upright with your feet about hip-width apart.
  2. Grip the bar palms down with your hands roughly shoulder-width apart.
  3. Let the bar rest at your thighs with your elbows straight and pinned to your sides.
  4. Curl the bar up by bending only at the elbows, keeping your wrists straight.
  5. Stop when the bar reaches chest height and hold the top briefly.
  6. Lower the bar under control to full extension and repeat.

Common mistakes

  • Loading it like a standard curl, which collapses the wrists long before the forearms are trained.
  • Letting the wrists bend back under the bar, which moves the strain to the wrist joint.
  • Swinging the elbows forward, which turns the lift into a front raise.
  • Rocking the torso to start each rep, so momentum replaces the elbow flexors.

Muscles worked

Primary
Forearms
Secondary
Biceps

Same movement, other equipment

Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Controlled Forearm Pronation and Supination Beginner Controlled Forearm Pronation and Supination Forearms Dumbbell Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Dumbbell Wrist Extension Beginner Dumbbell Wrist Extension Forearms Dumbbell

Similar exercises

Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Plate Pinch Beginner Plate Pinch Forearms Barbell Wrist Roller Beginner Wrist Roller Forearms Barbell Trap Bar Carry Beginner Trap Bar Carry Forearms Barbell

Good to know

What muscles does the Reverse Grip Barbell Curl work?
Mainly the forearms. It also works the biceps.
What equipment do you need for the Reverse Grip Barbell Curl?
It uses a barbell. Without it, the Cable Wrist Curl and the Controlled Forearm Pronation and Supination train the same muscles the same way.
Is the Reverse Grip Barbell Curl good for beginners?
GymVim rates it beginner.

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