Barbell · Isolation
Reverse barbell curl
Reverse barbell curl mainly works your forearms and biceps.
Step by step
- Hold the bar palms down, elbows at your sides.
- Curl the bar up to shoulder level.
- Squeeze, then lower slowly to straight arms.
What you should feel
A burn in the top of your forearms and your biceps; your wrists should not bend or hurt.
Common mistake
Letting your wrists bend back; keep them straight and lighten the load.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell farmer carry
Farmer carryQuestions
What muscles does the reverse barbell curl work?
Reverse barbell curl mainly works your forearms and biceps.
Can I do the reverse barbell curl at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell farmer carry.
How many sets and reps of the reverse barbell curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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