Barbell Reverse Curls (How To, Muscles Worked, Benefits)

The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness.

It’s a great accessory for balanced arm development and elbow health.

Primary Muscles Worked: Brachioradialis, Brachialis
Secondary Muscles Worked: Biceps Brachii, Forearms (Wrist Extensors)
Equipment Needed: Barbell, EZ Bar, or Dumbbells

How To Do Reverse Curls

Step-by-Step Instructions

Set-Up:
- Stand tall holding a barbell or EZ bar with an overhand grip (palms facing down), hands about shoulder-width apart.
- Keep your chest up, shoulders back, and elbows close to your sides.
Execution:
- Curl the bar upward by flexing the biceps and bending your elbows, keeping your palms facing down throughout the movement.
- Raise the bar toward your shoulders while keeping the elbows in place.
- Pause briefly at the top and squeeze your forearms and biceps.
- Lower the bar slowly under control to the starting position.
Tips for Proper Form:
- Keep your elbows pinned near your ribs.
- Avoid swinging and using momentum to curl the weight.
- Keep the wrists straight; don’t let them curl or bend back.

Key Benefits

Builds forearm and grip strength.
Emphasizes the brachioradialis and brachialis for thicker, more balanced arms.
Reduces strain on the wrists compared to traditional curls.
Improves functional arm strength for pulling and gripping movements.

Modifications and Variations

Easier Option:
- Use dumbbells for a more natural wrist position.
- Perform seated reverse curls to reduce momentum.
Harder Option:
- Add a slow eccentric phase (3–4 seconds lowering).
- Use a thick bar or Fat Gripz for increased grip challenge.
- Perform with a cable attachment for constant tension.

Common Mistakes

Using Momentum: Keep movement strict, avoid swinging the bar.
Letting Elbows Drift Forward: Keep them stationary to isolate the forearms and brachialis.
Bending Wrists Back: Keep wrists neutral to protect the joints.
Rushing Reps: Control both the lifting and lowering phases.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps.
For Hypertrophy: 3–4 sets of 10–12 controlled reps.
For Endurance/Accessory Work: 2–3 sets of 12–15 lighter, slow reps.

Reverse Curl Alternatives

If you’re unable to do reverse curls, for whatever reason, here are a few reverse curl alternatives.

Zottman Curls

If you don’t have a barbell, but you do have dumbbells – Zottman Curls are a great alternative to Barbell Reverse Curls. They can also be a good choice if you can only work one arm due to a limitation and/or injury.

The angle that you generally do Zottman Curls also isn’t as drastic as with a bar so most lifters will find them to be a bit more comfortable on the wrist joint.

Band Curls

Band Curls are another good reverse curl alternative if you don’t have access to a barbell. If you have a resistance band, simply stand on the band and curl. One of the easiest exercises to pick up for a beginner.

You can also play the grip on Band Curls – supinated, neutral and pronated – and still do a reverse curl by grabbing the band with an overhand grip.