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Reverse Barbell Curl

A beginner strength exercise for the biceps, done with a barbell.

Reverse Barbell Curl: starting positionReverse Barbell Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Reverse Barbell Curl

  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 your breathe in.
  4. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Barbell Curl

Questions

What muscles does the Reverse Barbell Curl work?

Mainly the biceps, with the forearms helping.

Is the Reverse Barbell Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Reverse Barbell Curl?

Good alternatives that train the biceps: Barbell Curl, Barbell Curls Lying Against An Incline, Close-Grip EZ Bar Curl or Close-Grip Standing Barbell Curl.

How many sets and reps of the Reverse Barbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).