How to do the Barbell Reverse Curl
- Stand with your feet about hip width apart, holding a barbell with palms facing down.
- Let the bar hang, arms straight, with your elbows close to your body.
- Pull the bar up towards your shoulders, bending only at your elbows.
- Slowly lower the bar back to the start until your elbows fully extend.
Full technique — 6 steps
- Stand tall with feet about hip width apart, holding a barbell with a shoulder-width overhand grip.
- Let the bar hang against your thighs with arms straight, elbows close to your sides.
- Set your shoulders back, tighten your stomach, and keep your wrists neutral.
- Curl the bar upward by bending your elbows without letting them drift forward.
- Raise the bar until your forearms are nearly vertical and your elbows stay pinned.
- Lower the bar back to the start under control until your elbows fully extend.
Common mistakes
- Swinging the torso to start reps
- Letting elbows drift forward
- Curling through bent wrists
- Using partial range only
Form cues
- Use an overhand grip
- Keep wrists neutral
- Pin elbows in
- Lift without swinging
