Barbell Reverse Curl

1. Stand tall holding a barbell with an overhand grip, hands roughly shoulder width apart.
2. Let the bar hang at arm's length in front of your thighs.
3. Brace your core and pin your elbows to your sides.
4. Curl the bar upward by bending your elbows, keeping your wrists locked in a neutral position.
5. Continue until the bar reaches roughly chest height, without letting your elbows drift forward.
6. Squeeze at the top of the movement briefly.
7. Lower the bar back down slowly to the starting position, resisting the weight the whole way.
8. Perform 8 to 12 reps, keeping your upper arms still throughout the set.

Common Mistakes

• Letting the elbows swing forward: Allowing the elbows to drift away from your sides turns the curl into a shoulder-assisted movement. Keep your upper arms pinned to your torso throughout.
• Using too much weight: Reverse curls are noticeably weaker than regular curls with the same muscles, and overloading the bar leads to swinging. Use a lighter weight than your standard curl.
• Bending the wrists during the curl: Letting the wrists flex or extend under load reduces forearm tension and can strain the joint. Keep your wrists locked straight for the whole rep.
• Rushing the lowering phase: Dropping the bar quickly skips the eccentric portion that builds forearm strength. Lower it over two to three seconds each rep.