Reverse Barbell Curl
Heavy reverse curl variation that builds brachialis size and forearm strength.
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & forearm extensors. Secondary: biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Stand holding a barbell with an overhand grip.
- Curl the bar upward while keeping the upper arms stationary.
- Squeeze at the top.
- Lower under control.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Heavy reverse curl variation that builds brachialis size and forearm strength.
Common mistakes
Avoid swinging the bar or excessive elbow movement.
Make it harder
Increase load or slow the eccentric.
Make it easier
Use an EZ bar or lighter weight.
Breathing
Exhale as you curl, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.