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Barbell Reverse Curl
How to do the Barbell Reverse Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Stand completely upright with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip.
- Let the bar hang in front of your thighs with your arms fully extended and elbows pinned to the sides of your torso.
- Brace your core tightly to eliminate any body swing.
- Curl the bar upward by flexing your elbows, keeping your palms facing downward the entire time.
- Squeeze your forearms and outer biceps at the top when the bar reaches upper chest level.
- Lower the barbell slowly back down to the starting position with your arms fully extended.
Coaching cues
- Palms face down (overhand grip)
- Elbows pinned to the ribs
- Control the weight on the way down
Common mistakes
- Letting the wrists bend backward under the load
- Swinging the torso to generate momentum
- Flaring the elbows outward
Equipment and setup
Barbell, weight plates
Standing tall holding a loaded barbell with an overhand grip.
Also known as: Overhand Biceps Curl
Track your Barbell Reverse Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
