Barbell Reverse Curl
ForearmsIsolationPullBarbellIntermediate
Barbell curl with a pronated grip (palms down). Shifts the work to the brachioradialis and brachialis, thickening the forearm and the outer arm.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the bar with palms facing down at shoulder width.
- 2.Stand with your elbows pinned to your sides and torso upright.
- 3.Bend your elbows, curling the bar toward your shoulders.
- 4.Squeeze at the top, keeping your wrists firm.
- 5.Lower under control until your elbows are extended.
Common mistakes
- ●Letting the wrists drop
- ●Swinging the torso to lift
- ●Going too heavy and cutting the range short
- ●Letting the elbows drift forward
Proper technique
Wrists straight and firm throughout the movement. Elbows pinned to your sides. Use less load than the supinated curl due to the weaker mechanical position.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Brachioradialis
Secondary
- Brachialis
- Biceps brachii
- Forearms