Arms
Reverse Curl
A high-performance movement for building thicker forearms and improving grip strength through targeted brachialis work.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.