Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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