Barbell Reverse Curl

Muscles Worked

How to Perform

1. 1

   Set up in a stable stance or seated position with the barbell gripped at the appropriate width.

2. 2

   Isolate the target muscle by keeping all other joints locked in position. Only the working joint should move.

3. 3

   Move through the full range of motion with deliberate control. Squeeze at peak contraction.

4. 4

   Lower the weight slowly. If you cannot control the eccentric, reduce the load.

Common Mistakes

• Using too much weight and compensating with other muscle groups. Isolation demands strict form over ego loads.

• Rushing through reps without controlling the eccentric. The lowering phase should be 2-3 seconds minimum.

• Cutting the range of motion short. Full range builds more muscle and healthier joints.

Pro Tips

• Use a full range of motion — let the bar roll to your fingertips on the eccentric, then curl it all the way back. Partial reps leave significant forearm growth on the table.

• Train forearms when they are fresh (beginning of a session) occasionally, not only at the end when they are pre-fatigued.

Related Exercises