Reverse Curl

The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise.

Instructions

1. Stand upright with your feet shoulder-width apart, holding a barbell with an overhand (pronated) grip at hip level.
2. Position your hands at shoulder-width distance with your arms fully extended and elbows at your sides.
3. Keep your core engaged and your body upright without leaning backward.
4. Curl the barbell upward by bending your elbows, moving only at the elbow joint.
5. Continue curling until the bar reaches shoulder height, maintaining the pronated grip.
6. Squeeze the biceps and brachialis muscles at the top of the movement.
7. Slowly lower the barbell back to the starting position, resisting gravity throughout the descent.
8. Repeat for the desired number of repetitions.

Tips

• The reverse-grip barbell curl shifts emphasis to the brachialis and forearm extensors.
• Keep your elbows pinned to your sides throughout the entire movement.
• Use a weight lighter than you would for a standard underhand curl.
• The pronated grip is more comfortable on the wrists and forearms.
• This variation is excellent for developing forearm strength and addressing muscular imbalances.
• Control the eccentric portion to maximize the training stimulus.