Reverse Barbell Curl

Exercise Information

  • Alternative Names: Reverse grip barbell curl, overhand barbell curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: Reverse plate curl. Reverse cable curl

The reverse barbell curl, as the name suggests, differs from the basic barbell curl in the way you hold the barbell. Unlike the traditional barbell curl, you perform the reverse version by grabbing the bar with an overhand grip so that your palms are facing downward. It gives you the grip strength required to progress into big compound lifts like the pull-ups, deadlifts, and rows.

Reverse Barbell Curl Exercise Information

  • Alternative Names: Reverse grip barbell curl, overhand barbell curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: Reverse plate curl. Reverse cable curl

How to do Reverse Barbell Curl

Stand straight with a barbell (weighing about 100 lbs) held at shoulder-width distance with your elbows close to the upper body. Curl the barbell, while contracting your biceps and holding your upper arms stationary. Move the bar up until it is at your shoulder level and your biceps are under full contraction. Hold the contraction for about one second and slowly bring the barbell back to the initial position.

Reverse Grip Barbell Curl Tips

  • Do this overhand barbell curl at the end of your arm or bicep workout routine.
  • Allow your wrists to flex back while lifting your elbows.

Alternative Exercises

  • Reverse Plate Curl
  • Reverse Cable Curl

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