Arms
Reverse Grip Barbell Curl
A fundamental arm exercise designed to build thick forearms and peak biceps while improving grip strength and stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.