Reverse Barbell Curl

How to Perform This Exercise

1. 1 Stand or sit, bar in hand.
2. 2 Keep your elbows fixed at your sides (except for specific variations).
3. 3 Curl your arms by contracting the biceps to raise the weight.
4. 4 Squeeze hard at the top of the movement for one second.
5. 5 Lower slowly while controlling the eccentric phase without dropping the weight.

Common Mistakes to Avoid

• Swinging the torso to generate momentum instead of isolating the biceps.
• Not fully extending the arms, limiting the range of motion.
• Lifting the elbows forward, shifting the work to the deltoids.

Muscles Worked

Similar Exercises

Barbell Curl (Standard Grip)

Biceps Barbell

Hammer Curl

Biceps / Brachialis Dumbbells

Dumbbell Curl

Biceps Dumbbells