Reverse Barbell Curl

Technique

How to perform Reverse Barbell Curl

1. Stand up with your torso upright while holding the barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while flexing the elbow and keeping the wrists stiff as you breathe out. Minimize movement of body parts that are not the forearm.
2. Continue the movement until your elbows are fully flexed and the bar is at shoulder level.
3. Hold the contracted position for a second as you squeeze the muscle.
4. Slowly begin to bring the bar back to starting position as your breathe in.
5. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Reverse Barbell Curl

Programming relevance

Muscles involved

Primary targets: Brachioradialis, Brachialis.