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All exercises

Barbell reverse curl

Beginner

Barbell reverse curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. 2Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.
  3. 3Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez barbell reverse grip curlEZ bar
  • Ez barbell curlEZ bar
  • Ez barbell reverse grip preacher curlEZ bar
  • Barbell reverse preacher curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Cable one arm reverse preacher curlCable
  • Dumbbell one arm reverse preacher curlDumbbell
  • Dumbbell one arm reverse spider curlDumbbell
  • Barbell drag curlBarbell
Logged today · 90 seconds restBarbell reverse curl

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