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 Instructions

  1. Grasp a barbell or Olympic bar at around shoulder width apart using a reverse grip (palms facing down).
  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
  3. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  4. Squeeze your forearms hard at the top of the movement, and then slowly lower it back to the starting position.
  5. Repeat for desired reps.

Exercise Tips:

  1. Your body should remain fixed and only your biceps and forearms should be used to move the weight.
  2. Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the weight up.
  3. And finally, you need to control the weight throughout the set. This means not letting it drop quickly!
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.