Barbell Reverse Curl: A Comprehensive Guide

Select a barbell with the appropriate weight for your strength level
Stand with your feet shoulder-width apart and grip the barbell with a shoulder-width overhand grip
Keep your arms straight and the barbell hanging at arm’s length in front of your thighs

How to Perform

Breathe in and tighten your core
Curl the barbell upwards towards your chest, keeping your upper arms stationary and your elbows tucked in close to your torso
Hold the contraction at the top for a count of one
Lower the barbell back down to the starting position with control, inhaling as you do so
Repeat the movement for the desired number of reps


Keep your movements smooth and controlled throughout the exercise
Avoid using momentum to swing the barbell up and down
Keep your head and neck in a neutral position, looking straight ahead and avoiding any unnecessary neck strain
Engage your shoulder blades and keep your shoulders down and away from your ears

Things to Avoid

Using a weight that is too heavy and sacrificing form
Arching your back or swaying excessively
Locking out your elbows at the top of the movement
Allowing your elbows to flare out to the sides