How to do a Reverse Barbell Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Reverse Barbell Curl
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
- Stand in an upright posture grabbing ahold of a barbell shoulder-width apart with your palms facing towards your body just below waist height.
- Brace your core by breathing into your stomach and flexing your abdominal muscles as you begin to flex your elbows to raise the bar.
- Keep your elbows at your sides as you flex the barbell to shoulder height avoiding movement through your spine.
- Exhale to lower the barbell back to the starting position.
Common Form Mistakes
Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
Limit Range of Motion
There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.
Weight & 1 Rep Max Calculator
Average Reverse Barbell Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Reverse Barbell Curl
1. Hammer Curls
99.2 mSCORESWAPPED 9,391 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 6,728 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 5,720 TIMESTargets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 5,456 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Barbell Curl
98.5 mSCORESWAPPED 5,128 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
6. EZ-Bar Curl
98.1 mSCORESWAPPED 4,860 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 4,499 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
8. Seated Dumbbell Curl
98 mSCORESWAPPED 3,944 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
9. Concentration Curl
91.3 mSCORESWAPPED 2,974 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
10. EZ-Bar Reverse Grip Curl
48.4 mSCORESWAPPED 2,720 TIMESSimilar to other curls, this isolation exercise targets the biceps and forearms. The reverse grip enhances wrist and forearm engagement, making it an excellent option for building grip strength and forearm size. The use of an EZ-Bar adds stability compared to barbell or dumbbells, ensuring better form and allowing you to focus on exertion rather than stabilizing the weight.