Reverse Curl
Primary
Biceps
Secondary
Brachioradialis, Forearms, Brachialis
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Reverse Curl targets your biceps through a pulling movement pattern. Include in arm workouts to target forearms and brachialis.
Everything You Need to Know About the Reverse Curl
The Reverse Curl is a intermediate difficulty exercise that targets your Brachioradialis and Brachialis. It's a popular choice for building strength and muscle in these areas. When should you use it? Include in arm workouts to target forearms and brachialis. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to build complete arm development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Reverse Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Reverse Curl?
- 1
Stand holding a barbell with overhand (pronated) grip.
- 2
Keep hands shoulder-width apart.
- 3
Pin elbows to your sides.
- 4
Curl the bar up by flexing at the elbows.
- 5
Squeeze at the top briefly.
- 6
Lower under control to starting position.
What are the best tips for the Reverse Curl?
Use lighter weight than regular curls.
Focus on forearm and brachioradialis engagement.
Keep wrists straight throughout.
Common Reverse Curl mistakes
Using too much weight - causes wrist strain.
A poor grip during the Reverse Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Bending wrists during curl - stresses wrist joint.
A poor grip during the Reverse Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Swinging body for momentum - reduces muscle targeting.
Bouncing or using momentum during the Reverse Curl takes work away from your Brachioradialis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Reverse Curl — who it's best for
Intermediate lifters looking to build complete arm development.
How to Program the Reverse Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45-60 seconds.
What are good alternatives to the Reverse Curl?
Other Variations
- EZ Bar Reverse Curl
- Dumbbell Reverse Curl
- Cable Reverse Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start light to protect wrists.
- Keep wrists neutral.