Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Reverse Grip Barbell Curl Overview

The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps.

The reverse grip hand positioning will naturally make the biceps more involved in the exercise.

Barbell curls can be performed during your bicep workouts, upper body workouts, or full body workouts.

Reverse Grip Barbell Curl Instructions

  1. Load a barbell with the desired weight, grasp it with a pronated grip (palms facing down), and position your hands around shoulder width apart. The bar should not be touching your body. This is the starting position.
  2. Slowly curl the bar while looking forward and keeping your elbows tucked in at your sides.
  3. Do not pause, and slowly lower the weight back to the starting position.
  4. Repeat for desired reps.

Reverse Grip Barbell Curl Tips

  • Use a full range of motion for this exercise, and focus on slow and controlled rep timing.
  • Focus on moving only at the elbows - keeping your upper arms completely still.


Posted on: Mon, 01/31/2022 - 16:50

Should i use the 20 kg bar or the 11.5 kg bar?

M&S Team Badge
Posted on: Wed, 02/02/2022 - 18:40

Start with the 11.5 bar, John. Once that gets easy, and you can do more than 20 kg, go up.

Pete mansfield
Posted on: Tue, 10/27/2015 - 07:56

Hello can somebody tell me on this workout i mean all of the workouts in this 3day a week plan what is the correct rep range please eg. 12-10-8

Posted on: Fri, 02/20/2015 - 15:46

Instead of doing the suicide grip can I put my thumb in front just in case I drop it?

Posted on: Thu, 01/23/2014 - 13:49

Should you hook the thumbs under?

Posted on: Sat, 05/11/2013 - 05:50

This is a killer workout for the forearms. I can regular curl 20kg no problem, but 12kg on this is a real challenge.

Posted on: Sat, 05/11/2013 - 05:50

This is a killer workout for the forearms. I can regualr curl 20kg no problem, but 12kg on this is a real challenge.

Rory Rudkin
Posted on: Wed, 04/19/2017 - 17:14

Can you curl 20 kg on each hand or barbell?

Posted on: Sat, 03/23/2013 - 04:42

This one feels awesome on the forearms

Posted on: Sat, 03/02/2013 - 09:54

Javi, theres some sick copy and pasting skills you got there!!

Posted on: Fri, 02/01/2013 - 23:02

It seems like this workout is doing all biceps

Posted on: Mon, 02/25/2013 - 11:46

It seems but isn´t at all...

Main Muscle Group: Forearms
Secondary Muscle(s): Biceps

Posted on: Mon, 10/29/2012 - 04:57

Do you need to use a straight bar? I have been using the EZ bar, it's easier to grip and I feel the same muscle groups working.

Posted on: Sun, 03/11/2012 - 19:21

How much lighter of a weight should you use for this, vs a normal curl?

M&S Team Badge
Posted on: Mon, 03/12/2012 - 13:22

When I do them I have to drop the weight at least by 50%. I have a hard time with grip on this exercise.