How does the reverse grip change the exercise compared to a standard curl?

By using an overhand grip, you shift the mechanical load from the bicep brachii to the brachialis and the brachioradialis. This helps in building the thickness of the outer arm and the top of the forearm.

Is an EZ-bar better than a straight barbell for this move?

An EZ-bar is often preferred as the angled grips reduce the strain on the wrists and elbows. A straight barbell provides a more intense forearm challenge but may cause discomfort for some users.

Should I use the same weight I use for standard curls?

No, you should typically start with a lighter weight than your standard curl. The forearm muscles are smaller and the reverse grip position is mechanically weaker for most lifters.

Reverse Grip Barbell Curl: Technique and Form Guide

Learn the correct way to perform the reverse grip barbell curl to strengthen your forearms and brachialis for complete arm development.

How to Perform

Stand upright with your feet shoulder-width apart and hold a barbell with a shoulder-width, overhand grip so your palms face your thighs.
Pin your elbows to the sides of your torso and maintain a slight bend in your knees to provide a stable base of support.
Exhale and curl the weight upward toward your shoulders by flexing at the elbows while keeping your upper arms strictly stationary.
Continue the movement until the barbell is at shoulder level and your biceps are fully contracted.
Hold the peak contraction for a brief second to maximize tension in the forearms and brachialis.
Lower the barbell back to the starting position in a slow and controlled manner until your arms are fully extended.

Common Mistakes

Using momentum by swinging the hips or torso to lift the weight.
Allowing the elbows to flare outward or drift forward during the ascent.
Gripping the bar too tightly, which can lead to premature forearm fatigue before the biceps are taxed.
Restricting the range of motion by not fully extending the arms at the bottom.

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