How to Do the Reverse Barbell Curl

Beginner · Barbell · Targets Biceps, Forearms

How to perform it

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.

Muscles worked

The Reverse Barbell Curl primarily targets your Biceps, with support from your Forearms. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Reverse Barbell Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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