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

Forearms

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!
13 Comments
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

Johnny
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?

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

Should you hook the thumbs under?

Liam
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.

Liam
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?

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

This one feels awesome on the forearms

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

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

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

It seems like this workout is doing all biceps

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

It seems but isn´t at all...

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

Collin
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.

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

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

Steven
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.

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