Exercise guide
Barbell Reverse Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Barbell Reverse Curl targets the brachialis and brachioradialis, helping to build forearm thickness and improve grip strength while adding width to the upper arm. By using a pronated (overhand) grip, you shift the emphasis away from the biceps brachii and onto the muscles of the outer arm and forearm.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the barbell with a shoulder-width, pronated (overhand) grip, palms facing your thighs.
- Pull your shoulders back and down, and tuck your elbows tightly against your ribcage.
How to do it
- Exhale as you curl the bar toward your shoulders by hinging only at the elbows, keeping your wrists straight and firm.
- Squeeze your forearms and upper arms at the top of the movement for a one-second pause.
- Inhale as you slowly lower the barbell back to the starting position using a controlled 2-3 second tempo.
- Maintain a full range of motion, stopping just before your elbows lock out at the bottom.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward.
- Maintain a neutral wrist position; do not let the wrists 'flop' or bend backward.
- Avoid using momentum or swinging your torso to lift the weight.
- Keep your core engaged and back straight throughout the set.
Pro tips
- Try a thumbless grip to further isolate the brachioradialis and reduce the contribution of the hand flexors.
- Focus on 'pushing' the back of your hands toward the ceiling to maximize the tension on the top of the forearm.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension for the forearm muscles.
- Use a thick bar or 'fat grips' to significantly increase the demand on your grip strength.
Frequently asked
- What muscles does the barbell reverse curl work?
- The barbell 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 reverse curl?
- The barbell reverse curl uses barbell.
- Is the barbell reverse curl good for beginners?
- The barbell reverse curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.