Reverse Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand upright with feet shoulder-width apart and grip the barbell with an overhand grip at shoulder width.
• Keep your elbows tucked close to your ribs and pin your shoulders back and down.
• Curl the barbell upward by flexing at the elbows while keeping your wrists straight and locked.
• Lower the barbell slowly to the starting position until your arms are fully extended.

Common mistakes

• Letting the elbows drift forward, which shifts the tension away from the forearms and biceps.
• Allowing the wrists to bend backward under the weight of the barbell.
• Swinging the torso to generate momentum for lifting the barbell.

Frequently asked questions

Why is the reverse curl harder than a regular bicep curl?

The pronated grip places the biceps in a mechanically disadvantaged position, forcing the brachioradialis and pronator teres of the forearm to do more work.

What barbell is best for reverse curls?

An EZ-bar is often preferred as its angled grips reduce stress on the wrists compared to a straight barbell.

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