How does this differ from a standard bicep curl?

The overhand grip shifts the mechanical load from the biceps brachii to the brachialis and the brachioradialis of the forearm. This helps build width in the arm and improves overall grip stability.

Is a straight bar or an EZ-bar better for reverse curls?

An EZ-bar is often preferred as the angled grip reduces the strain on the wrist joint. However, a straight barbell is highly effective if you have the wrist mobility to maintain a flat hand position.

Should I go heavy on this exercise?

It is generally better to use moderate weight with higher repetitions. The forearm muscles and tendons respond well to controlled tension, and using too much weight often leads to poor form and swinging.

Reverse Curl Guide: Build Thicker Forearms and Arms

Master the barbell reverse curl with our expert guide. Learn proper form to target the brachialis and brachioradialis for complete arm development.

How to Perform

Stand upright with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
Position your hands at shoulder width and rest the bar against your thighs with your arms fully extended.
Keep your elbows tucked tightly against your ribs and exhale as you curl the weight toward your shoulders.
Pause at the top of the movement for a second to maximize the contraction in your forearms and upper arms.
Lower the barbell slowly back to the starting position while resisting the weight on the descent.
Maintain a neutral wrist position throughout the entire lift to avoid unnecessary joint strain.

Common Mistakes

Using momentum or swinging the torso to lift the bar
Allowing the elbows to flare out or move forward during the curl
Letting the wrists collapse or bend backward under the weight
Failing to use a full range of motion at the bottom of the rep

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearm Extensors

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms