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Arms

Reverse Grip Barbell Bicep Curl

Strengthen your forearms and biceps with a reverse grip curl.

Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.

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How to doTips
Body Part
Arms
Level
Intermediate
Muscles
Brachialis
Forearm Extensors
Modality
Isolation
Direction
Pull
Equipment
Barbell
Goal
Hypertrophy
,
Strength

How to do:

  1. Stand upright with a barbell in your hands, palms facing down.
  2. Keep your elbows close to your torso as you curl the barbell upward.
  3. Continue lifting until your forearms are vertical and the barbell is near shoulder level.
  4. Slowly lower the barbell back to the starting position.
  5. Repeat for 10–12 reps per set.
  6. Complete 3-4 sets.

Tips:

  • Use a controlled motion to avoid swinging the barbell.
  • Keep your upper arms stationary to focus on the biceps and forearms.
  • Exhale as you lift the barbell and inhale as you lower it.
  • Start with a lighter weight to maintain proper form.

Similar Exercises

Bicep Curl
Barbell Curl
Cable Bicep Curl

This exercise in Workout Days

Extensive Routine
Arm Day Blast
Advanced
8 weeks
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