Reverse Barbell Curl
Works the biceps.
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Barbell Curl Barbell
- Barbell Curls Lying Against An Incline Barbell
- Close-Grip EZ Bar Curl Barbell
- Close-Grip Standing Barbell Curl Barbell
- Drag Curl Barbell
- Lying High Bench Barbell Curl Barbell
- Preacher Curl Barbell
- Seated Close-Grip Concentration Barbell Curl Barbell