Exercise guide
Barbell Fat Bar Reverse Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This variation targets the brachialis and brachioradialis while significantly increasing grip demand due to the thicker bar diameter. It is highly effective for building thick forearms and improving overall grip strength through increased motor unit recruitment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Grasp the fat bar with a shoulder-width, overhand (pronated) grip, palms facing your thighs.
- Pull your shoulder blades back and down, keeping your chest up and elbows tucked firmly against your ribcage.
How to do it
- Exhale as you curl the bar toward your shoulders by hinging only at the elbows, keeping the upper arms stationary.
- Maintain a neutral, rigid wrist position throughout the ascent to ensure the forearms do the work.
- Squeeze your forearms and biceps at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward or flare out.
- Maintain a neutral wrist; do not let the weight of the fat bar pull your wrists into extension.
- Avoid using momentum or swinging the torso to lift the weight.
- Ensure a full range of motion by fully extending the arms at the bottom of each rep.
Pro tips
- Actively try to 'crush' the fat bar with your grip throughout the entire set to maximize forearm muscle fiber recruitment.
- Focus the mind-muscle connection on the top of your forearm (brachioradialis) rather than just the biceps.
Make it harder
- Add a 3-second isometric hold at the 90-degree midpoint of the movement.
- Perform 'fat bar 21s': 7 reps from bottom to midpoint, 7 from midpoint to top, and 7 full range reps.
Frequently asked
- What muscles does the barbell fat bar reverse curl work?
- The barbell fat bar reverse curl primarily targets the biceps, and also works the forearms and grip muscles as secondary muscles.
- What equipment do you need for the barbell fat bar reverse curl?
- The barbell fat bar reverse curl uses barbell.
- Is the barbell fat bar reverse curl good for beginners?
- The barbell fat bar reverse curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.