Reverse Barbell Curl

A biceps curl variation using an overhand (pronated) grip that emphasizes the brachialis and forearms while still engaging the biceps.

Instructions

1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the bar back to starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Tips

• The pronated grip significantly shifts emphasis to the brachialis and forearm extensors.
• Keep your elbows stationary throughout the movement to isolate the target muscles.
• Control the eccentric (lowering) phase to maximize time under tension.
• The reverse grip is excellent for building forearm strength and grip strength.
• You will typically need to use less weight than with a standard underhand curl.
• This variation is great for addressing muscular imbalances and building complementary strength.