Reverse Barbell Curl

Reverse Barbell Curl is a strength - pronated elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Brachialis, Brachioradialis
Secondary muscles: Biceps brachii, Forearm gripping muscles
Exercise type: Strength - pronated elbow flexion

Exercise technique

Bar
Take a shoulder-width overhand grip on the barbell.
Stance
Stand upright with your elbows at your sides.
Wrists
Keep your wrists aligned with your forearms while your palms face down.
Curl
Raise the bar with your upper arms fixed.
Limit
Pause briefly at the height you can reach without moving your elbows forward.
Lower
Lower the bar slowly and extend your elbows under control.
Breathing
Exhale as you lift and inhale as you extend.

Key technique points

Maintain the pronated grip.
Choose a lighter weight than for your regular curl.
Do not let your wrists drop downward.
Keep your elbows fixed beside your torso.
Do not generate momentum with your knees.
Do not strike your thighs with the bar.

Common mistakes

Bending the wrist

Do not let the hand joint drift downward or upward as the bar rises.

Swinging the torso

Do not swing the pronated load up from your hips.

Driving the elbow forward

Do not turn the curl into a shoulder raise.

Rotating the grip

Do not turn your palms upward and change the reverse variation.

Choosing excessive weight

Do not continue with short swings once forearm control is lost.

Dropping the descent

Do not abandon braking by the brachioradialis and elbow flexors.

Frequently asked questions