Biceps Curl - Reverse (Barbell)

Hold the bar with palms facing down. Curl up to your chest. This targets the brachialis and the top of the forearm, adding thickness to the arm.

Quick facts

Primary and secondary muscle groups targeted by this movement.

forearm extensors

outer bicep / brachialis

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
- Position your hands shoulder-width apart on the barbell, ensuring a firm grip.
Step 2Position Your Arms
- Let the barbell hang at arm's length in front of your thighs, keeping your elbows close to your body.
- Your wrists should be straight, and your arms should be fully extended.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body during the movement.
- Keep your chest up and shoulders back to maintain good posture.
Step 4Lift the Bar
- Curl the barbell upward by bending your elbows, keeping your upper arms stationary.
- Focus on contracting your biceps as you lift the bar towards your shoulders.
Step 5Pause at the Top
- Pause briefly at the top of the movement when the barbell is near your shoulders.
- Ensure that your elbows remain close to your body and do not flare out.
Step 6Lower the Bar
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging the bar.
Step 7Repeat
- Repeat the curl for the desired number of repetitions, focusing on maintaining proper form with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully set the barbell down on the floor or a rack.
- Ensure that you maintain good posture as you finish the exercise.