Barbell Reverse Curl

oec:barbell-reverse-curl

An elbow flexion exercise using an overhand grip to target the brachialis and brachioradialis along with the biceps.

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Also called: Reverse Curl, Reverse Grip Barbell Curl, Overhand Barbell Curl, Reverse Grip Barbell Curls

How to do it

Stand tall with feet hip-width apart and knees slightly unlocked.
Grasp the barbell with a pronated (overhand) grip roughly shoulder-width apart.
Let the bar rest against the front of your thighs with your arms fully extended and elbows tucked close to your torso.

Keeping your upper arms stationary, curl the bar upward by flexing at the elbows.
Continue lifting until your forearms are close to vertical and you feel a full contraction in your forearms and upper arms.
Pause briefly at the top while keeping your wrists firm and neutral.
Lower the bar back down under control to the starting position until your elbows are fully extended.

Exhale as you curl the weight up, and inhale as you lower it back down.

Swinging the torso to use momentum to initiate the lift.: Reduce the load and keep your core braced to isolate the arm flexors.
Allowing the wrists to flex or extend excessively during the curl.: Lock your wrists in a rigid, neutral alignment throughout the repetition.
Flaring the elbows outward during the upward phase.: Keep elbows tucked close to the ribcage to maintain tension on the intended musculature.

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