Barbell Reverse Curl
The barbell reverse curl uses a pronated (overhand) grip to shift emphasis to the brachialis and brachioradialis while still training the biceps. It builds the muscles that make arms look thicker from the side.
How to Perform
Grip a barbell with a shoulder-width overhand (pronated) grip, arms fully extended.
Curl the bar up by bending at the elbows — keep your wrists straight and locked.
Squeeze at the top, then lower slowly for a controlled three-count eccentric.
Keep your elbows pinned at your sides the entire time.
Common Mistakes to Avoid
Letting the wrists bend backward under load, which strains the wrist extensors.
Using too much weight — the pronated grip is weaker, so lighter loads are appropriate.
Swinging the body to get the bar up, which removes tension from the target muscles.
Muscle Activation
Variations
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