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Reverse Barbell Curl: What is it, Proper Form, Muscles Worked

The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm.

Reverse Barbell Curl Benefits

  • It not just helps in developing an impressive looking arm but also increases grip strength and makes your biceps less prone to injury.
  • It is useful for alleviating elbow pain that occurs due to an imbalance between the extensor and flexor muscles.

Reverse Barbell Curl Exercise Information

Other Names Barbell Reverse Wrist Curl
Exercise Type Strength
Skill Level Beginner
Equipment Needed Barbell
Muscles Worked Primary: Brachii, brachialis; Secondary: Brachioradialis
Mechanics Isolation
Force Type Pull
Alternative Forms/Substitute Reverse Plate Curl, Reverse Cable Curl
Variations EZ Bar Reverse Curl

How to do Reverse Barbell Curl

  • Stand straight and hold a barbell at your shoulder width using a pronated grip (palms facing down) with your elbows positioned close to your torso. It will be your initial position.
  • Keeping your upper arms stationary and the biceps contracted, curl the barbell while breathing out. Continue the upward movement until the biceps are fully squeezed and the weight is at your shoulder level. Pause for a few seconds at the point of maximum contraction.
  • Gradually start bringing the barbell back to your initial position while breathing in.
  • Repeat the steps for the required number of
Reverse Barbell Curl

How to do EZ Bar Reverse Curl

You can perform this variation of the reverse curl using an EZ bar in the same way as the traditional reverse barbell curl with a pronated grip.

EZ Bar Reverse Curl

Reverse Barbell Curl Tips

  • Do not bring the bar down too quickly. Make sure that you control the movement throughout the exercise.
  • Keep the elbows tight to the sides through the entire movement.

Video: Reverse Barbell Curl Proper Form

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