Reverse Grip Curl Barbell

The reverse grip barbell curl is a variation of the standard bicep curl that uses a pronated (overhand) grip to place greater emphasis on the forearms and brachialis, while still engaging the biceps. It’s excellent for developing arm size and grip strength.

How to Perform

1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands about shoulder-width apart.
2. Keep your elbows close to your sides and wrists straight.
3. Curl the barbell upward by flexing your elbows.
4. Squeeze at the top, then lower the bar under control back to the starting position.

Coaching Cues

• Keep your elbows pinned to your sides throughout the movement.
• Avoid swinging or using momentum — strict form is key.
• Control the eccentric phase to increase time under tension.
• Keep your wrists neutral and avoid excessive bending.