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All biceps exercisesBiceps · Gym

Reverse Barbell Curl

A pronated (palms-down) curl that shifts work to the brachialis and brachioradialis — the muscles that push the biceps peak up and thicken the forearm.

BeginnerBarbell3 × 10–15
Reverse Barbell Curl demonstration thumbnail — How to do the Barbell Reverse Curl | 2 Minute Tutorials
BrachialisBarbell

Reverse Barbell Curl

Demo · Jay Dunna

Verified Reverse Barbell Curl demonstration by Jay Dunna . Click to play.

How to do the Reverse Barbell Curl

  1. 1Palms down, shoulder-width grip
  2. 2Wrists straight and firm
  3. 3Lighter load than a standard curl
  4. 4No swinging

Benefits of the Reverse Barbell Curl

  • Builds strength and size in the brachialis through a full, controlled range of motion
  • Also trains brachioradialis, forearms as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services