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Arms Barbell Intermediate Video

How to do the Reverse Barbell Curl

Primary: Forearms · also works Biceps.

The Reverse Barbell Curl is an isolation strength exercise that targets the forearms and, to a lesser extent, the biceps. Unlike traditional bicep curls, this exercise uses a reverse grip, placing more emphasis on the forearms. It is typically performed using a barbell and is an excellent addition to any upper body workout routine focused on arm strength and muscle development.

Demo video: Reverse Barbell Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand straight with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).

  2. 2

    Keep your elbows close to your torso and curl the barbell upward by flexing your elbows, making sure to keep your upper arms stationary.

  3. 3

    Continue curling the barbell until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief pause.

  4. 4

    Slowly lower the barbell back to the starting position while inhaling.

  5. 5

    Repeat the movement for the recommended number of repetitions.

Coaching cues

  • Keep your wrists firm and avoid letting them bend backwards or forwards during the movement.
  • Focus on slow, controlled movements to maximize muscle engagement and avoid using momentum.
  • Maintain a straight back and avoid leaning backward during the curl to prevent straining your lower back.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Reverse Barbell Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Band Hammer CurlResistance Band · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Wrist CurlDumbbell · beginner Zottman CurlDumbbell · intermediate Dumbbell Forearm TwistsDumbbell · beginner

Frequently asked questions

What muscles does the Reverse Barbell Curl work?

Primary: Forearms. Secondary: Forearms, Biceps

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

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Reverse Barbell Curl?

Same movement pattern, different equipment: Band Hammer Curl, Hammer Curl, Reverse Curl, Wrist Curl, Zottman Curl, Dumbbell Forearm Twists.

Is the Reverse Barbell Curl good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.