Arms

Reverse Grip Barbell Bicep Curls

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.

How to do Tips

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.